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Monday 6am - 7pm Tuesday 6am - 7pm Wednesday 6am - 7pm Thursday 6am - 7pm Friday 6am - 7pm Saturday 7am - 1pm

CustomFit Training Solutions, West Chester, West Chester, PA (2026)

06/03/2024

Attention Executives: Here's an Effective way to Improve your Leadership and Confidence Through Fitness

Leading effectively when things aren't perfectly aligned can be challenging, but it's entirely achievable with the right mindset and strategies. As someone passionate about guiding others to prioritize their health and fitness, I understand the crucial link between physical well-being and effective leadership.

One key strategy I advocate for is time-batching, a method commonly used for various tasks throughout the workday but often overlooked when it comes to self-care and fitness. In my program, I introduce a unique approach called The Dial Method, which takes time-batching to the next level.

With The Dial Method, instead of simply allocating time for a specific task, you dial in the intensity and complexity of your activities on a scale from 1 to 10. For example, if your goal is to lose weight, a level 1 task might be a short morning walk, while a level 10 task could be an intense two-hour workout session.

By starting at a manageable level and gradually increasing the intensity over time, you build sustainable habits that lead to long-term success. This approach allows for flexibility and adaptability, so you can adjust your efforts based on your schedule and circumstances.

Ultimately, it's about finding the right balance between optimizing your time and prioritizing activities that align with your goals. With the right coaching, you can confidently lead yourself and others towards improved health and fitness while achieving success in all areas of life.

Are you ready to level up your leadership game while getting in the best shape of your life? Join my program and experience rapid weight loss alongside personalized mentorship.

Let's work together to transform your health and fitness, you'll be surprised when your confidence levels soar and you become a more effective leader as a result. Don't wait any longer to achieve your goals—reach out now and let's get started on this journey together!

05/30/2024

Biohack #5: Magnesium

Magnesium is an essential mineral that plays a crucial role in over 300 biochemical reactions in the body, including energy production, muscle function, and nerve signaling.

Despite its importance, many people are deficient in magnesium due to factors such as poor dietary intake, stress, and certain medical conditions.

Supplementing with magnesium can offer a wide range of health benefits, particularly in relation to stress management and relaxation. Magnesium helps regulate the body's stress response by modulating the release of stress hormones such as cortisol and adrenaline.

By promoting a state of calmness and relaxation, magnesium can help reduce feelings of anxiety and tension, leading to improved mental and emotional well-being.

In addition to its effects on stress, magnesium also plays a key role in muscle relaxation and sleep quality. Adequate magnesium levels can help alleviate muscle cramps and spasms, promote restful sleep, and enhance overall recovery and repair processes in the body.

Incorporating magnesium into your daily routine is easy and convenient. It can be taken in supplement form, such as magnesium citrate or magnesium glycinate, or obtained from magnesium-rich foods like leafy greens, nuts, seeds, and whole grains. Aim for a daily intake of 200-400 milligrams of magnesium to support optimal health and well-being.

Whether you choose to supplement with magnesium or focus on increasing your dietary intake, prioritizing this essential mineral can have a profound impact on your overall health and vitality.

If you'd like personalized guidance on incorporating magnesium into your wellness routine, don't hesitate to reach out.

05/28/2024

Haven't posted in a while, but I’ve been busy! I recently had the honor to speak at Vineyard Heritage Center, my local church in Lancaster, PA.

First off, shout out all of the members who made the event fun, informative, and very fulfilling for me.

We spoke about prioritizing our health. It was an interactive experience, and an event everyone could participate in.

The three main takeaways were:

1. Make time to prioritize diet and fitness
2. Aim to be 1% better each day
3. Being mindful is the key to long-term success

Let’s break it down a bit more:

Make Time: Too often, we neglect our health because of time constraints, business, etc. In reality, those are just excuses. If you truly want something, you will make time for it.

We need to search inward and ask ourselves if we really want to be healthy, what are the consequences for not getting healthy, and what is the smallest thing I can do today to start getting healthy?

Aim to be 1% Better Each Day: Even if we can’t give max effort every day in regards to our health goals, we can still give something.

Aiming to be 1% better each day builds good habits, and sets you up to be 365% better each year.

Be Mindful: Too often we ignore our feelings both physically and emotionally. When being mindful, checking in with those feelings can be the difference in making the right changes to be healthy.

Simple action steps are:
-Monitoring fullness when eating to not overeat.
-Dialing down our exercise if we are too fatigued or feeling pain.
-Even just making sure we stay hydrated can be a part of it.

If we can’t even do the little things, how can we expect to accomplish anything of greater purpose?

Again, thank you to all who attended and participated. I hope we all learned something and can kick off this summer with the right mindset towards our health goals.

If you're looking for a fresh take on health and wellness, I'm your guy. Reach out if you want to learn more.

04/17/2024

What my Dog Has Taught me About Life

First off, Happy 10th Birthday to my dog, best friend, and son, MC (Yes, that’s his name & no, we don’t know what it stands for, he’s a rescue & he answers to it).

We brought MC home from the SPCA when he was 5, exactly 5 years ago next month. MC was found in a home where his owner didn’t really take care of him, and all he had was a room with a doggy door to live his life in solitude.

Because of this, he never learned how to be a dog, and developed deeply rooted anxiety issues for the first 4 years of his life. He stayed in the shelter for a long period of time due to his craziness and him being a large black dog (black dogs typically stay longer at shelters- yes this is confirmed by the SPCA).

Fast forward to today, on his 10th birthday (an old man in big dog age standards), and yes, he’s still crazy at times due to the anxiety but he's the happiest dog around. However, he is a Lab/Shepherd mix, two breeds known for having joint issues as they age.

Poor MC suffers from Arthritis, Pre-Kidney Disease, Lyme’s Disease, and a degenerative issue with his hind legs. The vet has told us that all we can really do is keep him comfortable, and try to make life as easy as we can for him as he ages.

There are times where he has trouble doing all of the things dogs love to do. We avoid stairs at all costs, have to lift him into the car to go places, and satisfy his needs for excessive water. He drags his back legs on walks, leading to wounds on his paws and nails.

Even with all of that, we have a 10 year old dog that is full of life, would follow us to the ends of the Earth, and still tries to jump in our laps at 75lbs.

What I’ve learned from him is to be thankful for the good days, and the bad. Also that we need to take advantage of both as well.

On good days we’re taking him on hikes, and on bad days we're jogging with him in circles around our backyard.

Whatever it takes.

When I reflect on this, I wonder why we don’t do the same for ourselves. On days when we feel too sore, or have some inflammation, why aren't we doing anything to free ourselves of the pain? On nice days outside, why aren't we taking advantage and going for a walk or workout outside?

Why do we just sit back, let life pass us by as our conditions worsen?

If my 10 year old dog who has all of the comorbidities a dog can have, will do anything to to be with his people, go on hikes with us even when he’s stiff, jump up on the couch (and fail sometimes) can push himself every day to be there for us, why can’t we do it for ourselves?

I’ve learned that being able to exercise is a privilege. Today is the youngest we’ll ever be, so why not take advantage of it? Why not make time to better ourselves like we do for our pets?

If MC can do it, we can too.

If you want help, help is here. I’d love to walk you through a tailored plan to fix your health issues. Don’t hesitate to reach out, MC would want you to.

04/10/2024

Feeling over-stressed? Not getting restful sleep? Let's fix that.

Enter: L-Theanine

This is a potent natural amino acid found primarily in green tea leaves and certain mushrooms. Renowned for its calming and stress-reducing effects, L-Theanine offers a gentle yet effective way to promote relaxation and mental clarity.

I use this for all of my executive level clients, because as we all know,

"Heavy is the head that wears the crown."

Use this bio-hack to alleviate stress and anxiety while enhancing mood and cognitive function to promote a state of relaxed alertness.

If you want the full list of bio-hacks I recommend for anyone facing high levels of stress, anxiety, and dread, just let me know.

04/04/2024

If You’re Comfortable Staying Out of Shape, DO NOT keep reading...

In the words of Mike Tomlin, Head Coach of the Pittsburgh Steelers, "I pride myself in creating discomfort for myself and others. I’m fundamentally against comfort."

This mindset is at the core of what sets successful individuals apart from those who settle for mediocrity.

Ask yourself: Are you truly comfortable with where you are in terms of your health and wellness? Are you comfortable with carrying excess weight, neglecting proper nutrition, or remaining stagnant in your journey?

The self-made individuals we admire in various aspects of life, whether it's lifestyle, physique, or material success, understand that seeking comfort is the downfall of success.

They've all experienced moments of discomfort that propelled them forward.

Think about the journey of a superstar musician, a pro athlete, or a successful business owner. Each of them had to confront fear and discomfort to reach their goals.

They sought out discomfort, knowing it was the gateway to growth and achievement.

If a coach who is in the top 1% of his profession is still seeking discomfort, then why aren’t you?

But here's the crucial realization: we're all superstars in our own right, and our stages may vary in size.

Whether it's stepping onto a literal stage, competing in athletics, or navigating the business world, we all face moments of discomfort on our path to greatness.

In health and wellness, this principle holds true. We must be willing to get uncomfortable, acknowledge our shortcomings, and seek guidance and support to push beyond our limits.

Just as every superstar has had mentors and coaches who propelled them forward, we too can benefit from expert guidance in our health journey.

So, let's confront discomfort as a catalyst for growth. Let's get our hands dirty, confront our challenges head-on, and commit to fixing our health FOR GOOD. DM me “Coach” and we can get started. 💪

04/03/2024

Keep reading for that competitive edge you need to get through the stress of 2024:

Biohack #3: Holy Basil
Holy Basil, also known as Tulsi, is a potent adaptogenic herb revered for its stress-relieving properties and myriad health benefits. Originating from India, this sacred plant has been used for centuries in Ayurvedic medicine to promote mental clarity, enhance resilience to stress, and support overall well-being.

In the midst of the ongoing stressors of modern life, incorporating Holy Basil into your daily routine can be a game-changer for managing stress and fostering mental and emotional balance.

03/27/2024

An Unexpected Strategy to Reduce Pain while Enhancing Energy that Smart Executives use Instead of Reaching for more Caffeine and NSAIDs:

As we navigate through the stressors of 2024, ashwagandha has emerged as a crucial biohack for myself and my clients. Its adaptogenic properties help regulate cortisol levels, reduce anxiety, and support mental clarity and focus.

This ancient herb has been used for centuries in traditional Ayurvedic medicine to combat stress, improve cognitive function, and enhance vitality.

Join me as I take the next few weeks to highlight different bio-Hacks for mental health. If you want the full list, feel free to message me and I'll send it over ASAP

03/18/2024

Old Marquez back in 2019

–I worked the personal trainer grind from 5AM-8PM Monday through Saturday.

–I could only focus on getting the next client in the door and not the one standing in front of me that needed my help

–I relied on clients not seeing results to keep them as customers long-term

–My own health and wellness got ignored

I continued to have this mentality that if I just work more & see an infinite number of clients, I would be fulfilled. I was so wrong.

This started my 3 year journey to figure out how to actually help people, so that I could feel like I was making an impact without working myself to death.

I tried training people in groups, always telling clients to bring a friend, even opening up Sundays for session time . All I did was exhaust myself more.

I had no successful client transformations & could barely hold on to the clients I had.

Through all of this I learned that I had to figure out how to still have a life. I was truly relying on people not achieving anything so they'd become repeat customers.

I needed to create a program that prioritized real lifestyle transformations, plus it had to be effective enough for word to spread.

New Marquez

–Working with clients on a results-based guarantee

–Running a holistic program designed to fit seamlessly into every lifestyle

–Never have to worry about getting the next client, solely focused on getting current clients results the deserve

All while…balancing my life, and living it to the fullest.

What was the change that happened? I’ll give you 4 steps:

Step #1: Process perfection…Took the time to get in the trenches with clients to understand their “why” behind their situation. We had to uncover why they were in that “stuck” place and address it head-on

Step #2: Disproved the trends of the industry… Created a plan for clients that doesn't have them starve themselves or spend hours in the gym

Step #3: Mindset over everything…created a program that breaks down mental barriers for clients to achieve lasting success

Step #4: Efficiency…Running a program designed to get clients out the door and equip them with the knowledge to never hire another fitness professional again

I now spend my days as an online fitness and nutrition expert. I use these skill sets combined with a holistic approach to help other CEO’s over 40 lose 1-2lbs per week without cutting calories or carbs.

🔥Comment “Ready” down below if you’d like some help, & I’ll personally DM you.

03/15/2024

Friday Secrets: You aren’t losing weight because you’re following the wrong macro split.

Keep reading for the best macro split for weight loss…

Proper macronutrient balance is crucial because it provides your body with the necessary nutrients for optimal function. Carbohydrates, proteins, and fats all serve distinct roles in energy production, muscle repair, hormone regulation, and overall well-being. When your diet lacks balance, you may experience energy fluctuations, muscle loss, nutrient deficiencies, and difficulty reaching your fitness objectives.

The Exact Balance You Need to Transform Your Body:

Achieving your desired body transformation requires a specific balance of macronutrients tailored to your individual needs and goals. While the exact ratio varies based on factors like age, gender, weight, activity level, and fitness objectives, a general guideline suggests consuming:

- Protein: 25-30% of total daily calories to support muscle repair and growth.
- Carbohydrates: 40-45% of total daily calories to fuel workouts and daily activities.
- Fats: 25-30% of total daily calories to aid in hormone production and overall health.

These ratios may need adjustments based on your specific goals, whether it's fat loss, muscle gain, or body recomposition. This is only one of the steps, however.

If you need help understanding what goals you want to attain, reach out and we’ll realize them together.

03/13/2024

The easy fix to be feeling overworked and overstressed: Mental Health Bio-Hacks

2024 has had myself and my clients’ stress levels at an all-time high, which is why I’ve had them implement this into their day-to-day.

Join me as I take the next few weeks to highlight different bio-Hacks for mental health. These natural herbs and substances will help to elevate your mood, enhance your focus, and streamline your brain function so you can dominate your work day.

If you want the full list, feel free to message me and I'll send it over ASAP

03/11/2024

“Mind Right, Money Right, Ready for War”

We used to chant this when walking up to kickoff in college. All of my former Huskies remember this all too well. Why did we chant it?

It wasn't just about hype; it was about mindset.

In sports, just like in life, success isn't guaranteed, but the mindset you bring to the table can make all the difference. It's about being prepared mentally and physically, focusing on the process rather than the outcome, and trusting in the preparation you've put in.

That's the essence of a winning mindset – it's about being confident, resilient, and ready to face whatever challenges come your way.

Mental fortitude is probably the single most important factor when achieving any level of success, whether it be in health, business, or just getting through our day.

This is why breaking down mental barriers is a key component in how I help clients break down the walls that are keeping them from feeling like their best selves

Remember, when your mind is right, everything else falls into place. Stay focused, stay determined, and you'll be ready for whatever challenges come your way.

Ready to conquer your goals with a strong mindset? Let's chat! Whether it's losing that extra 10lbs, getting into a consistent exercise routine, or fixing your diet for good, I'm here to help you dominate your health.

Reach out to me today and let's get started on your journey to success!

CustomFit Training Solutions

06/03/2024

05/30/2024

05/28/2024

04/17/2024

04/10/2024

04/04/2024

04/03/2024

03/27/2024

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03/15/2024

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03/11/2024

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Monday	6am - 7pm
Tuesday	6am - 7pm
Wednesday	6am - 7pm
Thursday	6am - 7pm
Friday	6am - 7pm
Saturday	7am - 1pm