Personal Nutrition and Fitness Coaching for Busy Men.
Build a Physique to be Proud of.
Accountability & Results. Made Simple. On Your Schedule.
Client Testimonials
From Weight Loss to Body Recomposition to Improving Overall Wellness, Read About Clients' Journeys.
There is much more to Nutrition and Fitness Coaching than losing weight.
Of course, achieving and maintaining a healthy weight is crucial to health, longevity, and resilience to illness and disease.
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But some people would just like to lose a few pounds, get stronger, more fit, and get back on track with eating a better, more nutritious diet.
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Others may only want to build better habits in their busy lives so that they can stay healthy into their old age.
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I've helped clients achieve all of these goals. Read some of their stories here.
Q: When you began your program, what were your main concerns regarding your weight, fitness, and overall health?
A: Obesity - Health concerns related to and magnified by aging.
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Q: Do you feel that the coaching program and my coaching were supportive of your goals? What did you like most about my coaching program? What was most helpful to you?
A: Yes, I don't perceive anything long-term would change if I did not do this program - Although a serious investment in time, the daily tracking was very key to correlating what I was doing with the results I was seeing.
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Q: What do you feel most proud of since beginning my coaching program?
A: Just the kg lost is shocking - more than I ever expected.
Q: By the conclusion of the program, how has your perspective towards nutrition, food, diet, and fitness changed?
A: Changed in many ways. I had initially thought all of the above was just common sense. I learned a lot of new things that proved otherwise - even though I felt before starting I was pretty well-versed in nutrition, fitness, etc.
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Q: Has your self-image changed, and if so, in what ways?
A: Of course. Not being obese and being more on the fit side of the spectrum does wonders for self-image.
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Q: Would you recommend this program to others, and if so, why?
A: For someone who has tried on their own and rebounded over and over (like me), this is the way
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Mark was my nutrition coach for almost a year and a half, during which I dropped 22lbs in body weight, gained muscle, and changed my body composition.
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As a personal trainer myself, I thought I knew plenty about what I should do to lose weight. However, I never managed to sustain my goals, and kept fluctuating while slowly gaining weight.
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Mark helped me realize and break the habits that were ingrained in my mind since childhood, and were holding me back from my goals. He helped me gain real-life practices that helped me look at my food in a different light, be more in-tune with body's hunger and satiety cues, my thought processes regarding eating, and my habitual, automatic behaviors.
Most importantly, Mark gave me the confidence to continue the process on my own, as a permanent lifestyle, and not just a temporary process. I feel so empowered by everything that I've learned, and I'm really grateful to Mark for always keeping me accountable and honest.
Q: Before you began my coaching program, what was the moment when you decided you needed to start coaching? What incident or feeling brought you here?
A: No knowledge of macro requirements and wanting more guidance
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Q: What goals or objectives did you have at the beginning? Did those goals change during the case study, and if so, in what ways?
A: I wanted to be more lean and have more muscle definition.
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Q: Do you feel that the program and my coaching were supportive of your goals? What did you like most about my coaching program? What was most helpful to you?
A: Yes! I found Mark’s program very easy to follow and his simplified nutrition program was very straight forward and easy to grasp.
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Q: Were you able to see improvement and move towards your goals/objectives? If so, in what ways?
A: This program put me on the right track towards achieving my goals. I could see results taking shape. My goal is to have gradual and manageable changes over a longer period of time.
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​Q: By the conclusion of the program, has your perspective towards nutrition, food, diet, and fitness changed, and if so, in what ways?
A: I now have more of an understanding of about how much of each category I should be taking for my goals. The protein intake in particular definitely opened my eyes to what is required for my goals. I also appreciated the variety in the workouts and changing the movements to help with strengthening different parts of the body to help me with my specific goals.
Q: Has your self-image changed, and if so, in what ways?
A: I wouldn’t say that I have seen a drastic change in self image. I have always been comfortable with my body. However, I did find that as the weeks went on and seeing positive results, I felt more motivated to stay on track and achieve my goal of having a leaner body.
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Q: What do you feel most proud of since beginning the program?
A: Remaining consistent in the program and being motivated to remain as accurate as possible.
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Q: Would you recommend the coaching program to others, and if so, why?
A: Yes. It has shown me that proper nutrition is easy to understand and can be tailored to your specific goals. I would recommend this program because of its simplicity.
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Q: Do you have any other comments that you would like to add?
A: Mark made this experience very enjoyable with his constant engagement. Mark was always there to address any questions I had and provided lots of insights which was very much appreciated.
Q: When you began the coaching program with me, what were your main concerns regarding your weight, fitness, and overall health?
A: Lose body fat, lower blood sugars and cholesterol.
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Q: What goals or objectives did you have at the beginning? Did those goals change, and if so, in what ways?
A: I wanted to achieve my goals, now I want to make the process second nature.
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Q: Do you feel that the program and my coaching were supportive of your goals? What did you like most about my coaching program? What was most helpful to you?
A: I liked the daily comments, they keep me focused. I also like the biweekly check ins and progress reporting.
Q: Were you able to see improvement and move towards your goals/objectives? If so, in what ways?
A: Yes I lost weight and lowered my blood glucose.
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Q: By the conclusion of the program, has your perspective towards nutrition, food, diet, and fitness changed, and if so, in what ways?
A: Before the program I thought of diet, fitness, health and mindfulness as separate concepts. Now think of them as interconnected.
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Q: What do you feel most proud of since beginning coaching?
A: I’m impressed that I was able to go on a 2 week vacation and still reach my goals.
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Q: Would you recommend the coaching program to others, and if so, why?
A: Yes, I would recommend the program. Although I’ve been practicing a macro-based diet for years and know how to eat properly, Mark offered valuable insights that helped me further improve my overall health.
Q: When you began the coaching program with me, what were your main concerns regarding your weight, fitness, and overall health?
A: Overall health and getting back on track.
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Q: What goals or objectives did you have at the beginning? Did those goals change during the case study, and if so, in what ways?
A: My main goal was getting my nutrition back on track. I recently went back to work in the office and remembering work life / nutrition fitness balance was out of sync.
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Q: Do you feel that the program and my coaching were supportive of your goals? What did you like most about my coaching program? What was most helpful to you?
A: Yes the coaching was exceptional. My life is full of chaos and your coaching was simple but effective. Your techniques were not complicated and therefore following the plan was easy and didn't take a lot of time. I think the best part of the coaching was the simple reminders you sent in the morning off things I added the day before. I like the 'eyeball' method as it worked for my lifestyle. The most helpful was the ease of your planning and your app. Nothing was complex.
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Q: Were you able to see improvement and move towards your goals/objectives? If so, in what ways?
A: Yes. I feel amazing I am back on track with eating and fitting everything in. I am no longer struggling with eating times and water consumption. An added bonus was that I lost weight.​
Q: By the conclusion of the program, has your perspective towards nutrition, food, diet, and fitness changed, and if so, in what ways?
A: I never had a problem with food. I've always understood how it all comes together. My biggest problem is time. Mark made it simple to adjust schedule with SMALL tweaks that I couldn't figure out cause my headspace was not there.
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Q: Has your self-image changed, and if so, in what ways?
A: Of course when you feel better you look better and you act better. Thanks!!
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Q: What do you feel most proud of since beginning the coaching case study?
A: I'm surprised I stayed on track. I did not think I would be able to complete Mark's program. I am not a tracker. I hate weighing food and basically being accountable. Mark made it so easy it was almost hard not to stay on track. I struggled most with not eating breakfast and then snacking a lot at night to make up for it. I am now back to breakfast lunch and dinner with a couple small in between snacks.
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Q: Would you recommend the coaching program to others, and if so, why?
A: I would definitely recommend Mark and his coaching. His approach is reasonable and doable. I feel that when people think of nutrition and tracking and the weighing and measuring they are turned off because it sounds hard. Mark is a regular guy with a regular life. He understands that not everyone is familiar with fitness and nutrition and he therefore talks at your level. He respects you and understands there are ups and downs. He makes accommodations for life. I personally felt his goal was for me to succeed. He was always cheerful and easy to talk to. He's quick to answer questions and offer advice if you needed it. He's the first to point out that there is more than one way to succeed.
Q: Before you began my coaching program, what was the moment when you decided you needed to start coaching? What incident or feeling brought you here?
A: I decided I needed coaching when I realized I kept having the same frustration. I am a very active person I workout out hard 4-5 days a week, and stay active with my kids and lifestyle. Overall I always ate a well, I didn't drink alcohol, I enjoyed treats but didn't indulge in a large amount of snacks. I always felt frustrated that I saw other women walking around with visible muscles and I didn't see those results in myself despite all my efforts. I felt like I didn't know what the right approach was and everything I tried myself was not working.
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Q: What goals or objectives did you have at the beginning? Did those goals change during the case study, and if so, in what ways?
A: My goal was to lose fat and see more muscle definition without sacrificing muscle. I'd say my goal is overall still the same. I want to see healthy muscle definition and lose unwanted fat.
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Q: Do you feel that the program and my coaching were supportive of your goals? What did you like most about my coaching program? What was most helpful to you?
A: Mark was always available to answer questions and offer support, I think the most helpful tool in coaching was being able to log my macros and see exactly what I had left in a day. I really enjoyed taking photos of what I was eating. It made me realize it's easy to see progress without having to starve and feel restricted.
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Q: Were you able to see improvement and move towards your goals/objectives? If so, in what ways?
A: In a short time I have seen more progress then I have ever experienced on my own. My last weigh in I noticed a new line of definition in my quads and I was beyond excited.
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​Q: By the conclusion of the program, has your perspective towards nutrition, food, diet, and fitness changed, and if so, in what ways?
A: I realized that not everything is categorized into Good Vs Bad. It's okay to have treats but having awareness around those treats and fitting them into your daily portion will allow you the opportunity to indulge without setting you back. I started eating mainly home cooked meals and cut out processed food (This was not an intentional choice it was simply easier to track), I quickly stopped craving junk food snacks, on days that I did have cravings I found better alternatives. As far as fitness goes, I learned programs tailored to mass groups aren't bad, but they aren't optimal for best results.
Q: Has your self-image changed, and if so, in what ways?
A: I wouldn't say my self image has changed, I've always loved myself and my body with hiccups along the way. It does however feel empowering to see results and know that if I just continue on a path of consistency I will reach my end goal.
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Q: What do you feel most proud of since beginning the program?
A: I feel proud of my consistency and being a good role model to my kids. I'm showing them that I can be healthy and also enjoy treats with them. I'm modelling an active lifestyle.
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Q: Would you recommend the coaching program to others, and if so, why?
A: I would highly recommend this program. I can't believe how easy it has been. I have never felt deprived. The nutrition tracking app was such a helpful tool. The workouts were always changing and I felt engaged the entire time.
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Q: Do you have any other comments that you would like to add?
A: In a world where there is an abundance of information it can be really challenging to know what is right for you and your goals. You can try so many different things and never see the results you want. Mark took the guess work out of the equation for me. He showed me that simple is best. In 20 years of working out and eating healthy I have never had the results I've wanted and now I'm on my journey there. Marks plan was straight forward and easy to follow, he helped me set up practices to keep me on track and focused. I believe his time is invaluable.
Q: Before you began my coaching program, what was the moment when you decided you needed to start coaching? What incident or feeling brought you here?
A: After a lifetime of continuous fitness I realized that I still don't know everything and needed a professional to get me to the next level.
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Q: What goals or objectives did you have at the beginning? Did those goals change during the case study, and if so, in what ways?
A: My goal was to obtain a more well rounded fitness education while, given my age, wanted to add strength while I still can.
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Q: Do you feel that the program and my coaching were supportive of your goals? What did you like most about my coaching program? What was most helpful to you?
A: Absolutely. Mark's coaching was very educational. I learned about, and saw the results, of how nutrition and movement tempo play a huge roll in growth.
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Q: Were you able to see improvement and move towards your goals/objectives? If so, in what ways?
A: Yes, I came away with more knowledge about myself and how fitness works. Mark taught me "how to fish", .instead of just "feed me".
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Q: By the conclusion of the program, has your perspective towards nutrition, food, diet, and fitness changed, and if so, in what ways?
A: I learned that nutrition both quantity and quality play a larger role than you think in one's progress.
Q: Has your self-image changed, and if so, in what ways?
A: For me, my internal self-image changed for the better b/c of the knowledge I now know.
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Q: What do you feel most proud of since beginning the program?
A: I now have abs :)
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Q: Would you recommend the coaching program to others, and if so, why?
A: For sure. Mark is not only a cheerleader or coach but also a mentor that is one your side when it comes to improving your fitness.
Q: When you began the coaching program with me, what were your main concerns regarding your weight, fitness, and overall health?
A: My main concerns were feeling sluggish, tired and weak. I also wanted to loose a few pounds.
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Q: What goals or objectives did you have at the beginning? Did those goals change, and if so, in what ways?
A: I wanted to build strength and feel less sluggish. Those goals did not change during the program.
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Q: Do you feel that the program and my coaching were supportive of your goals? What did you like most about my coaching program? What was most helpful to you?
A: I felt the program and coaching were very supportive towards my goals. I liked how the activities online and online meetings helped bring mindfulness to what I was eating. Most helpful for me were finding healthier substitutions to foods, as well as discussing my hurtles. When being asked what would help me be successful in certain areas, it really made me figure out the steps to help my success. That was great!
Q: Were you able to see improvement and move towards your goals/objectives? If so, in what ways?
A: I did lose a few pounds which was nice. More importantly, I learned about increasing my protein and ways to satiate cravings with better substitutions.
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Q: By the conclusion of the program, has your perspective towards nutrition, food, diet, and fitness changed, and if so, in what ways?
A: I really appreciated the awareness of what I was eating and how to make better choices.
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Q: Has your self-image changed, and if so, in what ways?
A: No but I was focused more on how I felt, not my image.
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Q: What do you feel most proud of since beginning the coaching case study?
A: Being mindful of what I’m eating and how my body feels when making good food choices.
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Q: Would you recommend the coaching program to others, and if so, why?
A:Yes! The accountability and education is great.