FitMarek

FitMarek Helping you crush your fitness goals 💪 | Strength, health & confidence coach 🏋️‍♂️ | Helping busy adults lose 20+ lbs in just 90 days.
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06/18/2026

Success isn't just about fitness. The same mindset applies to business, investing, relationships, and life.

If you want to grow, you have to be willing to do things that are uncomfortable. You have to think differently, challenge yourself, and step outside your comfort zone. There is no shortcut.

I'm a huge believer in the "hard now, easy later" mentality. Put in the work today, embrace the struggle, stay disciplined, and let the results take care of themselves.

Most people choose comfort. Growth happens when you choose challenge.

Mindset is everything. 💪

06/16/2026

20 minutes. Simple workout. Serious challenge.

50m DB Farmer’s Carry
25m Single-Arm Overhead DB Carry
5 Burpees

Repeat for 20 minutes and see how many rounds you can complete.

Grip strength, core stability, shoulder endurance, and conditioning—all in one workout. Stay moving, stay focused, and keep grinding.

Mindset is everything. Let's go! 💪

06/15/2026

Some people will say burpees are too intense, too extreme, or provide no real benefit. I disagree.

Burpees are one of the most effective bodyweight movements you can do. They challenge your cardiovascular system, build muscular endurance, improve coordination, and engage nearly every major muscle group in your body. Research consistently shows that high-intensity bodyweight exercises can improve aerobic fitness, work capacity, and overall conditioning.

Beyond fitness, burpees train movements we use every day—getting up and down from the ground, changing positions, generating power, and maintaining endurance under fatigue.

Are they hard? Absolutely.

Are they uncomfortable? Definitely.

But that's exactly why they're so effective.

For me, the benefits far outweigh the negatives. Stronger heart, better endurance, improved conditioning, and a mental toughness that carries over into everyday life.

Love them or hate them, burpees get the job done.

06/14/2026

Stay consistent.

It doesn't matter if you're on vacation, tired, busy, cold, soaked from the rain, or melting in the heat. Get up and get moving.

Not every workout needs to be 100%. Sometimes 20% effort is enough to keep the streak alive and build the habit. The goal isn't perfection—it's consistency.

Mindset is everything.

The people who succeed aren't always the most motivated. They're the ones who keep showing up, especially on the days they don't feel like it.

Do what you can, with what you have, and keep moving forward.

Tell me I'm wrong. 👇💪

06/10/2026

Obejrzałem ten film do końca i muszę powiedzieć, że z szacunkiem nie zgadzam się z większością przedstawionych tam opinii na temat tych śniadań.

Jajka są w porządku. Granola jest w porządku. Kanapka również może być bardzo dobrym wyborem.

Kluczem jest umiar i zdrowy rozsądek.

Masz ochotę na granolę? Świetnie. Wolisz jajka? Też dobrze. Jeśli Twoja dieta jest ogólnie zbilansowana, możesz od czasu do czasu zjeść nawet coś słodkiego czy bardziej tłustego i nic złego się nie stanie.

Żyj normalnie. Kontroluj porcje. Podejmuj rozsądne decyzje. Ruszaj się regularnie. Bądź konsekwentny.

Dobre zdrowie nie polega na unikaniu konkretnych produktów, ale na nawykach, które powtarzasz każdego dnia.

Wszystko jest dla ludzi — byle z umiarem.

06/10/2026

WHAT IS VO₂ MAX AND WHY SHOULD YOU CARE?
VO₂ Max is a measure of how much oxygen your body can use during exercise.
Think of it as the size of your cardiovascular engine—the higher the number, the more efficiently your body delivers oxygen to your muscles.
📊 HOW TO ESTIMATE YOUR VO₂ MAX
VO₂ Max = 3.5 + (483 ÷ Time in Minutes)
Example:
Run 1.5 miles in 10.5 minutes
VO₂ Max = 3.5 + (483 ÷ 10.5)
VO₂ Max ≈ 49.5
For a 49-year-old male, a score around 50 is considered EXCELLENT and indicates strong cardiovascular fitness.
📈 VO₂ MAX SCORES FOR MEN
Age 20-29
Poor: Under 38
Fair: 38-43
Good: 44-51
Excellent: 52+
Age 30-39
Poor: Under 35
Fair: 35-40
Good: 41-48
Excellent: 49+
Age 40-49
Poor: Under 33
Fair: 33-39
Good: 40-47
Excellent: 48+
Age 50-59
Poor: Under 31
Fair: 31-36
Good: 37-44
Excellent: 45+
Age 60+
Poor: Under 26
Fair: 26-32
Good: 33-40
Excellent: 41+
💪 BENEFITS OF A HIGHER VO₂ MAX
• Better endurance
• Faster recovery
• Improved heart health
• More energy for daily life
• Associated with greater longevity
You don't need fancy equipment to improve it. Consistent walking, running, rowing, cycling, and interval training can all help build a stronger engine.
🚀 HIGHER VO₂ MAX = BETTER ENGINE.
Train your heart like you train your muscles. 💪❤️

06/09/2026

Simple doesn't mean easy.

10 Rounds:

20 Air Squats
20 Sit-Ups
20 Push-Ups

That's 200 squats, 200 sit-ups, and 200 push-ups by the end.

No equipment. No fancy movements. Just consistency, grit, and a willingness to keep moving when fatigue sets in.

Give it a try and let me know your time below. 👇💪

06/08/2026

15 MIN AMRAP

10 GHD Back Extensions
5 Deficit Push-Ups
10 GHD Sit-Ups

Simple. Effective. No wasted movement.

This one targets your posterior chain, core, and upper body while keeping your heart rate elevated. The goal isn't to sprint the first few rounds—it's to stay consistent and keep moving for the entire 15 minutes.

Score = Total Rounds + Reps

06/07/2026

I thought this morning was going to be an easy walk...

Turns out it was an interval run in disguise. 😅

Sometimes the best workouts are the ones you didn't plan for. A few hard efforts, a little suffering, plenty of sweat, and a great reminder that pushing your cardiovascular endurance pays off both in and out of the gym.

Get outside, move your body, and don't be afraid to pick up the pace once in a while. 👊

06/06/2026

At 49, I’m still able to jump onto a 39" plyo box — up an inch from 2025.

Consistency, discipline, and hard work are paying off.

Maybe 39" isn’t impressive by everyone’s standards, but it’s enough for me. The goal isn’t to compete with others; it’s to be a little better than I was yesterday.

Keep showing up, especially on the days you don’t feel like working out. Those are the days that matter most. That's what separates achieving your goals from simply talking about them.

One workout. One day. One step at a time.

Keep moving forward.

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