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Marcus Mackay | Performance and Longevity

@marcusmackay

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Chief Performance Officer
Founder @mperformcoaching
Co-founder @adrenalineperfomance
Apply for ELITE coaching👇🏼

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I’m doing something I should’ve done awhile ago ⤵️

The fitness industry is full of imitators, shitty and greedy “coaches” and I know that most people have a bad taste in their mouth for personal trainers.

That’s why Im committed to elevate the standard of the industry and help make health coaching about the CLIENT, not the COACH.

Coaching should be client centric ONLY. Programs should be based around a clients goals, values and priorities.

I’d like to offer people 14 DAYS of FREE Coaching inside M PERFORM.

No strings attached, no commitment or pressure. Just an opportunity for people to really experience what real health coaching is and the integrity M PERFORM operates with.

—

If this something you’re interested in, use the link in my bio to see if you qualify!

We will only admit 5 people at a time to ensure our coaching team can manage the workload.

What’s included:

🎯 14 Day Nutrition Coaching - learn how to eat, what to eat and how much to eat for your goals

🎯 14 Days of Structural Balance Training- learn how to train to improve posture and strength imbalances

🎯 Game Plan Session with ELITE Coach to roadmap your goals, roadblocks and your unique situation

🎯 Custom Habit Coaching to ensure you’re focusing on the BIG ROCKS that are going to accelerate your results.

🎯 Access to the M PERFORM Coaching App via Google Play or App Store

Hope to see you inside the program 💪

Coach M

#onlinecoaching #onlinecoach #healthcoach #fitnesscoach by @marcusmackay

Life is uncomfortable… You either embrace the discomfort of change or settle for the discomfort of staying the same.

I pick option one every time. by @marcusmackay

Upper Back Unfockery - Standing T Spine Rotation

Great one especially for people who sit all day.

2 sets of 8 reps per side daily 👊🏼 by @marcusmackay

Lean and healthy people are way more active than you think… It’s not “luck” by @marcusmackay

5 habits that provide asymmetric returns in your life 📈:

1. Writing down your goals every single day.

Goals are set consciously but they are achieved through our subconscious habits.

We set goals and forget about them. Writing down your goals in your daily journal is a life hack.

2. Getting enough, high-quality sleep.

To perform your best and feel your best, you need proper recovery. A good night sleep is one of the best ROIs for discipline, emotional bandwidth and health-span.

3. Not touching your phone for the first two hours of your day.

The new super skill is focus. As soon as you pick up your phone, you are accepting that other people‘s agenda are more important than yours.

Focus > Distraction

4. Being disciplined with your environment (this includes people).

You are the product of your environment… So if you keep people in your life that have bad habits, you will also have bad habits…

If you surround yourself with people who have the habits you want to have, this alone will excel your progress faster than anything else.

This next part is obvious, you are what you eat.

If you keep your home full of hyper processed foods, alcohol and things that don’t align with your future self, forget about making progress.

5. Daily exercise.

I don’t care if it’s a walk, a lift, a bike ride or a yoga session.

Fitness is a force multiplying and is the strongest predictor of long-term health.

Just like anything that’s important, it needs to be prioritized daily.

Which habit resonates with you the most? by @marcusmackay

Acute stress is great (a workout, a work sprint, giving a presentation)

Chronic stress bad.

Redlining every day on poor sleep, skipping workouts and abusing caffeine.

If you’re stuck “redlining” and your body is in fight or flight, try 30g of protein within 30 minutes to give your system to building blocks to support performance.

Stay healthy.

Coach M 💪🏻 by @marcusmackay

If you’re not stable don’t expect to get stronger or build muscle.

Doing exercises in a half kneeling position can really help you develop your core strength. by @marcusmackay

“I don’t want to end up like my parents.”

I’ve heard some version of that from a handful of applicants lately.

I always ask why they want to change their habits.

I expect answers like “I want to lose 20 pounds, “I need to put on 10lbs of muscle” or “I want more energy.”

Instead I’m hearing:

“I don’t want to end up like my dad.”

“My mom can’t take care of herself anymore, I don’t want my kids to be responsible for me.”

That’s heavy. And honestly, I get it.

I grew up lucky.

My parents exercised and we ate well at home. Health was just normal in our house.

My dad still ended up with set backs in his 50s.

He was at the peak of his career, working long hours, sleeping badly, and carrying a lot of stress and excess belly fat.

He was doing most things right but his metabolic health was suffering.

That one stuck with me.

Fear will get you to start.

I’ve seen it work.

But I’ve also seen it fade the second the scary thing feels far away again.

The people who keep going usually have something they’re moving toward.

They want to play with their grandkids, ski with their kids, and still be strong at 80.

The point is, YOU can influence the habits of your family and your community.

You just need to lead by example 💪🏼 . by @marcusmackay

“I’ve only gotten older, and I feel younger.” — Jason Boudreau

He’s down 40+ lbs.

Stronger than he’s been in 20 years.

Higher vitality and performance.

Still doing the things he loves, golf, hockey, skiing… for as long as he can.

That’s the goal.

Not more workouts for the sake of workouts.

A body that keeps up with his high performance lifestyle.

We got there by getting to the real why, not surface level goals.

And by me being in his corner with one standard:

Whatever it takes to help Jason reach his full potential.

Longevity isn’t just length of life.

It’s quality of life.

Great job Jason, you’re a weapon.

Begin the application. Link in bio 👊🏼

The gym is 1 hour. Your life is the other 23.
We coach what matters by @marcusmackay

Last week I presented to a room of CEOs, entrepreneurs, and operators.

Every one of them knew their business numbers off by heart.

Not one knew their VO2 max.

That's the priority gap in one room.

Money gets meetings, metrics, and people watching.

The body gets whenever there's time.

That's not a discipline problem.

It's a priority problem.

You wouldn't leave revenue to chance.

But most of you leave your health exactly there.

Wednesday I'm walking leaders through The 4 Metrics That Matter.

Four longevity numbers. Clear. Actionable.

Heart health.
Physical capability.
Body composition.
Recovery capacity.

Same standard you already use for business. Applied to the machine that has to carry you for the next 20+ years.

The 4 Metrics That Matter
Wed Sep 23 · 9am PT / 12pm ET

Register · link in bio

The gym is 1 hour. Your life is the other 23. We coach what matters.

#longevity #performance #founders #VO2max #healthspan #executivehealth #marcusmackay by @marcusmackay

Go implement what your learned today 👊🏼 by @marcusmackay

4 years ago Rob hired me to take his health and performance to the next level

3 goals:

+Get lean
+Be athletic
+Have the energy for his young family and to scale his business

He didn’t have time to drive to a gym and work out with a trainer so we built him a garage setup

More importantly he didn’t want to decide what to do every day

Running a business already drains the decision tank so he hired me to make the health decisions for him

Training, nutrition, recovery the whole Game Plan

Show up was the only job left

Now

✔️ Down 20lbs of fat
✔️ 5 inches off his waist
✔️ Up 12lbs of muscle and hitting PRs
✔️ 432 workouts logged
✔️ 1100+ cardio sessions

Family is thriving
Business is taking off

He didn’t need more information
He needed fewer decisions

Rob’s a weapon by @marcusmackay