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Mark | Evidence-Based Fitness Coach

@markspeakform

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PICKLEBALL IS A WORKOUT

Think pickleball is just a casual game? Wrong.

One hard hour of pickleball burns 400 to 600 calories. Constant lateral movement, rapid direction changes, explosive hip rotation. It trains balance, agility, reaction time and cardio all in one session.

That is athleticism. That is real conditioning.

Who is ready to stop underestimating this game?

#pickleball #pickleballworkout #cardio #agilitytraining #fitnessover30 by @markspeakform

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4 hours ago

The 30-day ab challenge promised you could spot reduce belly fat with 100 crunches a day. Here's what actually happens: your body pulls fat from everywhere into your blood, and your muscles burn whatever arrives. There is no pipeline from your stomach fat to the abs underneath. One man did 5,004 sit-ups in 27 days and his belly fat didn't move. Save this for the next time someone tells you to just do more crunches. #spotreduction #bellyfat #fitnessmyths #fatloss #coretraining

Comment QUIZ and I'll send you my free 2-minute Body Assessment by @markspeakform

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6 hours ago

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9 hours ago

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9 hours ago

What if Chick-fil-A isn’t the problem—your entire meal is? 🍟
The classic chicken sandwich alone:
• 420 calories
• 29g protein
• 1,470mg sodium
The grilled version:
• 390 calories
• 28g protein
• 765mg sodium
Here’s the save-worthy takeaway:
“Bad food” is usually a portion-and-combination problem—not one sandwich.
Your Chick-fil-A reset:
• Choose grilled if you want more volume for fewer calories.
• Keep sauce to one packet.
• Skip the large fries and soda if you’re tracking progress.
• Build the meal around protein first.
Researchers have found that people consistently underestimate calories when meals feel “normal” or familiar—so knowing the numbers gives you control.
Save this before your next drive-thru run.
Send this to the person who says Chick-fil-A is “cheating.”
Stop restarting. Start building.
#ChickFilA #FastFoodNutrition #NutritionCoaching #HealthyEatingTips #ProteinFirst #CalorieAwareness #FitnessNutrition #SustainableNutrition #OnlineFitnessCoach #StopRestarting #MarksPeakForm by @markspeakform

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14 hours ago

You have been told a multivitamin fills the gaps in your diet. Eighty four studies say otherwise. The US Preventive Services Task Force found insufficient evidence multivitamins prevent heart disease or cancer in healthy adults. Your body takes what it needs from food and pees out the rest. That neon yellow pee is your thirty dollar bottle leaving your body. Save this before your next supplement run. #supplementmyths #multivitamin #fitnessmyths #evidencebased #nutritiontips by @markspeakform

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16 hours ago

PUSH UP FORM

Most people butcher push ups. Elbows flaring, hips sagging, half reps.

Fix it like this. Ribs down, glutes tight, chest to the floor with control. Slow clean reps build more strength than fast sloppy ones.

How many clean push ups can you do right now?

#pushups #strengthtraining #bodyweightworkout #chestworkout #homeworkout by @markspeakform

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a day ago

The guy on your feed with the perfect lighting just told you his "muscle stack" is the reason he is jacked. Here is what he did not mention: every tub you buy pays his rent. Your body cannot tell a $40 powder from chicken and eggs, and twelve years of coaching has never shown me a supplement that built muscle food and training could not. Save this for your next grocery run. Your wallet will thank you. #supplementmyths #buildmuscle #proteintips #fitnessmyths #gymtips by @markspeakform

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a day ago

Greens powders are not vegetables.

A serving of greens powder has less fiber than half an apple. And that long ingredient list? Most of it is in doses so small they do literally nothing.

Eat real vegetables. Keep your $40.

Save this for your next grocery run.
#greenspowder #fitnessmyths #evidencebasedfitness #nutrition by @markspeakform

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2 days ago

Protein powder is the biggest waste of money in fitness.
Your muscles don't care where protein comes from. They care how much you eat in a day. Chicken, eggs, Greek yogurt, beans — they all build the exact same muscle.
The shake isn't magic. It's just convenient. And convenience is not a requirement.
Know someone who swears by their $60 tub? Send this to them.
#proteinpowder #fitnessmyths
Music: Wrath by Soundridemusic by @markspeakform

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2 days ago

Honest guidance makes all the difference when cutting through fitness noise. How has your coaching experience been so far? #FitnessMyths #PersonalTrainer #HealthTips by @markspeakform

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2 days ago

They lied to you about the anabolic window. That 30-minute countdown after your workout? Made up. What actually builds muscle is hitting your total protein by bedtime. Timing one shake means almost nothing. Save this for the next time someone panics about their post-workout shake.
#fitnesstok #proteinmyths #evidencebasedfitness #musclegrowth #anabolicwindow by @markspeakform

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2 days ago