Marc Z Fitness and Nutrition

Marc Z Fitness and Nutrition Marc Z Fitness and Nutrition provides personal training, small group training, nutrition coaching services, virtual fitness coaching, and FUN!!

Marc Z Fitness and Nutrition provides personal training, small group training, bootcamp, nutrition coaching services, and FUN!!

It is that time of year.On May 25 we honor Lieutenant Michael P. Murphy the way he deserves.1 mile run100 pull ups200 pu...
05/21/2026

It is that time of year.

On May 25 we honor Lieutenant Michael P. Murphy the way he deserves.

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

With a 20lb vest if you have one.

We’ll be starting Murph at 6:30a & 8:00a.

This is a FREE community workout. All levels and scaled versions welcome.

Tag your Murph partner below and if you’re currently not a member of Marc Z Fitness, shoot me a DM to save a spot.

Aaannnddd GO❗️





Most of my new clients come to Marc Z Fitness because they want to lose weight, build muscle, maybe fit into those jeans...
05/18/2026

Most of my new clients come to Marc Z Fitness because they want to lose weight, build muscle, maybe fit into those jeans they’ve been holding onto “just in case”😬

And there’s nothing wrong with any of that.

But if they stick around long enough, something bigger starts happening.

They sleep deeper, handle stress better, quiet the anxiety (except on PR days🤪)…

Their confidence soars, patience improves, mood improves, and they just don’t feel so murdery all the time!

Why?

Because movement is medicine, and exercise is one of the most researched, most powerful tools we have for improving mental health WITHOUT a prescription.

So if you’ve been showing up consistently, even when you’re tired, even when work is crazy, even when life feels like a complete dumpster fire, know this:

You’re not just building a stronger body, you’re building a stronger life.

So keep showing up.
Keep doing the work.
Keep making good choices.

And if you’re not moving yet…

Here’s your sign.

DM me “STRONGER” and let’s get to work. 💪🏽

If strong people are harder to kill, Dale’s current level of strength will have him living to 150❗️For almost 18 years h...
05/11/2026

If strong people are harder to kill, Dale’s current level of strength will have him living to 150❗️

For almost 18 years he’s been showing up, doing the work, and never shying away from a challenge💪🏽

In his late 50s, Dale is a testament to what happens when you make the decision to be a fit human and attack it like rabid spider monkey.

Come check us out and experience great results, a fantastic community, and a level of fitness you never thought possible.

Aaannnddd GO❗️





Drink some damn water.Seriously, most people are walking around tired, foggy, cranky, underperforming, and wondering wha...
05/06/2026

Drink some damn water.

Seriously, most people are walking around tired, foggy, cranky, underperforming, and wondering what supplement they need.

Meanwhile, they’re probably just dehydrated🤷🏻‍♂️

We’ve all heard the whole “8 glasses a day” thing, but truth is, there’s no magic number that works for everybody.

Your hydration needs depend on:
💧 Your bodyweight
💧 How active you are
💧 How much you sweat
💧 How hard you train

A solid starting point?

➡️ Drink half your bodyweight in ounces every day.
➡️ Add 16–24oz for every hour you exercise.

So if you weigh 200lbs and train for an hour, you’re looking at roughly 116–124oz/day.

At Marc Z Fitness & Nutrition, we’re not exactly known for taking it easy.

So show up hydrated.
Show up fueled.
Show up ready to work.

Or as I like to say,

Drink. Some. Damn. Water. 💪🏽

Want help getting stronger, leaner, and feeling like a functional human again?
DM me “WATER” and let’s talk.

didn’t walk through our doors looking for easy.She came to Marc Z Fitness last May ready to work…and work she did.She a...
05/04/2026

didn’t walk through our doors looking for easy.

She came to Marc Z Fitness last May ready to work…and work she did.

She always showed up, gave a great effort, and never shied away from the hard stuff.

But when 2026 rolled around, she made a decision.

No more “kind of in.”
No more negotiating with herself.
No more dabbling.
No more bourbon and pie for breakfast😬🤦🏽‍♂️

She committed to 75 Hard and absolutely DOMINATED it❗️

16 pounds down.
Body fat dropped significantly.
PRs across the board.
More strength.
More confidence.
More proof of what happens when discipline matches effort.

Oh, and she did all of that while working full time, being a wife, and a mother of FIVE😳

That’s not motivation.

That’s standards.
That’s discipline.
That’s doing what you said you were going to do, long after the excitement wears off.

Calah, we see you and we’re damn proud of you👊🏽

And if you’re sitting there thinking, “I need to do something…”

This is your sign.

You do not need perfect, you just need to start.

DM me “READY” or click the link in bio and come see what you’re actually capable of.





Y’all ever seen someone who legitimately doesn’t eat enough food?As in, they don’t have the means or access to the amoun...
11/14/2025

Y’all ever seen someone who legitimately doesn’t eat enough food?

As in, they don’t have the means or access to the amount of food needed for basic living?

If you haven’t, allow me to enlighten you to the fact that NONE OF THEM ARE OVERWEIGHT!

Remember those sad ass commercials in the 90s with starving Africa children? Yep, not overweight.

Not sure where this fallacy caught traction, but if you have a goal to lose weight and you’re not losing weight, you’re still eating too much.

It may not seem like it, you may not think you are, but…you are👊🏽

Track your consumption for a week straight (not the one day you’re “being good”)and get an accurate measure of what’s actually going in your face hole.

Once you have that, then you can adjust accordingly.

Make good choices, y’all❗️










09/15/2025

The number one goal I come across as a fitness professional is weight loss.

While there is certainly nuance to the equation, if you desire to lose weight but you’re not currently losing weight, you’re still eating too much.

And if you say things like “I don’t really eat that much” or “My problem is I don’t eat enough”, then you might want to check and make sure your pants aren’t engulfed in flames😬

I challenge you to log your food, honestly, for 7 straight days. Every meal, every bite, every drink, everything that contains calories. Log it all. This will give you a clear picture of how much you’re actually consuming, and data to adjust to promote the weight loss you seek😃

If you need help navigating that, hit me up👊🏽

Aaannnddd GO❗️

Send this to a friend who says these things😬







Here’s the thing: the leg press has its place, but it doesn’t translate to real life.When was the last time you sat down...
09/03/2025

Here’s the thing: the leg press has its place, but it doesn’t translate to real life.

When was the last time you sat down into a chair, stood up, or picked something heavy off the ground with your legs pressed against a machine?

Exactly.

Squats in the gym are a far greater representation of what we do in the real world.

Getting in and out of vehicles, up and down from chairs, on the floor and back up playing with the kiddos💪🏽

They also build strength, stability, balance, and core engagement that a machine just can’t touch.

Plus, they give you a better ass😃 (And let’s be real, there are a lot of people striving for BBL accusations😉🍑)

So yeah, leg press is fine as a side dish, but squats?

Squats are the main course🍽️

Who’s squatting this week? Drop a 💪 in the comments if you’re getting low!

Aaannnddd GO❗️














One thing I’ve learned about consistency on a healthy eating plan is to keep your food vices out of the house!If you kno...
08/26/2025

One thing I’ve learned about consistency on a healthy eating plan is to keep your food vices out of the house!

If you know you have no control when it comes to cookies, chocolate, chips, cake, ice cream, yogurt covered raisins, etc, then don’t buy them👊🏽

This doesn’t mean you can’t ever eat them, but having them at arms length probably isn’t the best strategy😬

Enjoy the goodies in moderation and when appropriate, but don’t give yourself the opportunity to have them every single day. I promise that will NOT get you closer to your health and fitness goals.

Make good choices, kids❗️












To be healthy, you need to:Drink a gallon of water.Eat 800g of protein. Get 8 hours of quality sleep. Strength train 5X...
08/21/2025

To be healthy, you need to:

Drink a gallon of water.

Eat 800g of protein.

Get 8 hours of quality sleep.

Strength train 5X a week.

Do cardio 3X a week.

Limit your screen time to 5 minutes a day.

Meditate.

Ice bath.

Red light therapy.

Eat all organic foods.

Eliminate plastics from your life.

Make everything with cauliflower and cottage cheese.

Manage your stress.

Read.

Get daily sunlight.

Save a baby seal.

GOOD FU***NG GRIEF! No wonder so many people just say the hell with it and stay unhealthy🤪

The amount of shenanigans we’re bombarded with in regard to healthy living is overwhelming to say the least.

And while all those things CAN be incorporated into your life, they don’t have to be.

Better is the goal. If you never drink plain water, start doing more of that. If you don’t exercise at all, start walking a few times a week.

You don’t need to overhaul your entire life to improve your health, you just need to move the needle forward a little at a time.

And if you need help figuring out a sustainable path for YOU, hit me up. I’d love to help🙌🏽

Make good choices, y’all❗️











Address

15222 King Road Suite 801
Frisco, TX
75036

Opening Hours

Monday 5am - 11am
5:30pm - 6:30pm
Tuesday 5am - 11am
Wednesday 5am - 11am
5:30pm - 6:30pm
Thursday 5am - 10am
5:30pm - 6:30pm
Friday 5am - 11am
Saturday 9am - 10am

Website

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