Marshal McKenzie Fitness

The Simplest Fat Loss Program

  • Effective & proven protocol to lower your body fat percentage while enjoying foods you love
  • 3 resistance training sessions per week
  • 2 light cardio sessions per week
  • 4 month, well balanced training routine
  • Intermittent fasting mastery
  • Sky rocket your sex appeal
  • Boost focus & mental clarity
  • Learn why breakfast is NOT the most important meal of the day
  • Learn the strategic macronutrient intake to shred body fat with MyFitnessPal
  • 47 pages of important value packed knowledge
  • Leave people around you wondering how the hell you did it 
SECURELY BUY NOW FOR $47

"I followed the protocols in the program and my life changed in so many aspects. First picture on the left I was 195lbs, second picture I'm 155lbs. Crazy how well the 16:8 intermittent fasting method works"

-Nick


"I had been working out the last few years but plateaued a long time ago. The program really took my physique to the next level!"

-Chris P.

"My transformation was in 9 months time. Implement the protocols in my program and you will be well on your way to an amazing transformation photo!"

-Marshal McKenzie (Creator of this program & Founder of Everfit)


You stand the best chance of taking control of your body & life by learning from someone who has been through it all. Just like you.  

My name is Marshal McKenzie, and I too used to struggle with losing that stubborn body fat.  

No matter what I tried, I couldn't manage to lose weight.  

I was miserable, unconfident, tired, and anxious.  

I would feel ridiculously guilty eating my favorite foods such as pizza, ice cream, hamburgers, and french fries.  

I would go to the gym and be embarrassed working out next to the big guy beside me. I was insecure.  

To put it in light terms: I looked like sh*t, and I felt even worse.  

But not anymore.  

Now, I jump at the opportunity to go to the beach and lay in the sun shirtless.  

My confidence is sky high, I am more energized than ever, and I don't feel embarrassed.  

Along my path to becoming lean and looking aesthetic, I realized my passion lies in the fitness world.

My purpose on this earth is to help awesome men like you look great, and feel even better.

I want to help you transform your life starting with your body.  

I am going to teach you exactly how I did it in this guide. No more precious time wasted. No more bullsh*t.  

THIS PROGRAM IS FOR YOU IF:  

✅ You have some or lots of stubborn body fat to lose.  

✅ You want to spend more time with your partner and/or kids and less time meal prepping and working out.  

✅ You want to continue eating ALL of your favorite foods such as lasagna, ice cream, hamburgers, chicken wings, etc.  

✅ You are out of shape and have found no success with other programs.  

✅ You want to regain control of your life.  

✅ You want people to take you more seriously.  

✅ You are ready to explore intermittent fasting and all its amazing benefits.  

✅ You are confused with all the info out there and want a simple, how to guide to achieving your goal.  

✅ You want to stop wasting precious time on programs that don't actually work.  

✅ You want to up your sex appeal and confidence in the bedroom.  

✅ You want to "wow" your partner like you used to.  

✅ You have trained and had some progress, but can't break through the plateau that leads to your overall goal.  

✅ You are open minded and willing to try new things.  

✅ You simply want to learn and apply new things to your life.  

✅ You work a busy 9 to 5 and don't know how to get fit with the time you have.  

On the other hand...  

THIS PROGRAM IS NOT FOR YOU IF:  

❌ You are comfortable with being overweight and out of shape.  

❌ You prefer spending 6 days per week in the gym and hours upon hours of meal prepping.  

❌ You’ve accepted the silly idea that women prefer the dad bod… (right, that's why she drools over washboard abs...)  

❌ You want to continue waiting years for the right program… (hate to break it to you, but you aren't getting any younger).  

❌ You pity yourself for letting yourself get like this.  

❌ You don't care if your partner thinks you're attractive.  

❌ You don’t mind that your kids think you're soft and/or lazy. 

No more unecessary excuses

 "I work a 9 to 5”  

 "I inherited bad genetics”  

 "I’ll never look like the guys in the Hollywood movies”  

I hate to tell you this...  

But if you have ever thought these things...  

Simply put, you are WRONG.  

If you are looking to drop the number on the scale, look fantastic, and feel great, all without spending 6 unnecessary days per week in the gym or eating chicken and rice every 3 hours, then this program is designed just for you.  

I used to think that I would never have an amazing body.  

After 7 long years of testing what works and what doesn't, I FINALLY learned the key to fat loss.  

It's not actually what you think it is.  

In fact, it's A LOT easier than you would think.  

Yes, you can still eat carbs.  

Yes, you can still eat fats.  

Yes, you can still eat the foods you love WHILE slimming down!  

Stop wasting your time with bullshit, unsatisfying workout programs.  

What's the main difference between this program and others? 

The Simplest Fat Loss Program allows you to actually live your life. 

BONUSES INCLUDED (limited time only):  

☑️ The Do's & Dont's in the gym.  

☑️ Dealing with lagging muscle group(s).  

☑️ The 6 key exercises that will make you look amazing.  

☑️ The A-Z Guide to tracking calories with MyFitnessPal.  

☑️ 5 Keys to maintaining motivation over the long-term.  

Are you ready to transform into the best version of yourself?  

Then click "Securely Buy Now For $47"

See you inside!

MAJOR NOTE:  

This program will ALWAYS be updated and altered with more information and features, therefore resulting in a price bump with each edit, but all upgrades will be FREE for those who get it today. So, I recommend you do not wait. Even if you don't plan on using the program right away.


**All payments are securely processed through Gumroad**

PROGRAMS

Are you ready for the best body of your life? No matter where you're starting out today, Everfit has the perfect program to bring you to your goal. More programs are currently being developed; such as muscle building, at-home training, and a shred program. Check out what's currently available below.

The Simplest Fat Loss Program (NEW)

  • Effective & proven protocol to lower your body fat percentage while enjoying foods you love
  • 3 resistance training sessions per week
  • 2 light cardio sessions per week
  • Intermittent fasting mastery
  • Sky rocket your sex appeal
  • Boost focus & mental clarity
  • Learn why breakfast is NOT the most important meal of the day
  • Learn the strategic macronutrient intake to shred body fat with MyFitnessPal
  • 47 pages of important value packed knowledge
  • Leave people around you wondering how the hell you did it 

"I followed the protocols in the program and my life changed in so many aspects. First picture on the left I was 195lbs, second picture I'm 155lbs. Crazy how well the 16:8 intermittent fasting method works"

-Nick


"I had been working out the last few years but plateaued a long time ago. The program really took my physique to the next level!"

-Chris P.

"My transformation was in 9 months time. Implement the protocols in my program and you will be well on your way to an amazing transformation photo!"

-Marshal McKenzie (Creator of this program & Founder of Everfit)


You stand the best chance of taking control of your body & life by learning from someone who has been through it all. Just like you.  

My name is Marshal McKenzie, and I too used to struggle with losing that stubborn body fat.  

No matter what I tried, I couldn't manage to lose weight.  

I was miserable, unconfident, tired, and anxious.  

I would feel ridiculously guilty eating my favorite foods such as pizza, ice cream, hamburgers, and french fries.  

I would go to the gym and be embarrassed working out next to the big guy next to me. I was insecure.  

To put it in light terms: I looked like sh*t, and I felt even worse.  

But not anymore.  

Now, I jump at the opportunity to go to the beach and lay in the sun shirtless.  

My confidence is sky high, I am more energized than ever, and I don't feel embarrassed.  

Along my path to becoming lean and looking aesthetic, I realized my passion lies in the fitness world.

My purpose on this earth is to help awesome men like you look great, and feel even better.

I want to help you transform your life starting with your body.  

I am going to teach you exactly how I did it in this guide. No more precious time wasted. No more bullsh*t.  

THIS PROGRAM IS FOR YOU IF:  

✅ You have some or lots of stubborn body fat to lose.  

✅ You want to spend more time with your partner and/or kids and less time meal prepping and working out.  

✅ You want to continue eating ALL of your favorite foods such as lasagna, ice cream, hamburgers, chicken wings, etc.  

✅ You are out of shape and have found no success with other programs.  

✅ You want to regain control of your life.  

✅ You want people to take you more seriously.  

✅ You are ready to explore intermittent fasting and all its amazing benefits.  

✅ You are confused with all the info out there and want a simple, how to guide to achieving your goal.  

✅ You want to stop wasting precious time on programs that don't actually work.  

✅ You want to up your sex appeal and confidence in the bedroom.  

✅ You want to "wow" your partner like you used to.  

✅ You have trained and had some progress, but can't break through the plateau that leads to your overall goal.  

✅ You are open minded and willing to try new things.  

✅ You simply want to learn and apply new things to your life.  

✅ You work a busy 9 to 5 and don't know how to get fit with the time you have.  

On the other hand...  

THIS PROGRAM IS NOT FOR YOU IF:  

❌ You are comfortable with being overweight and out of shape.  

❌ You prefer spending 6 days per week in the gym and hours upon hours of meal prepping.  

❌ You’ve accepted the silly idea that women prefer the dad bod… (right, that's why she drools over washboard abs...)  

❌ You want to continue waiting years for the right program… (hate to break it to you, but you aren't getting any younger).  

❌ You pity yourself for letting yourself get like this.  

❌ You don't care if your partner thinks you're attractive.  

❌ You don’t mind that your kids think you're soft and/or lazy. 

No more unecessary excuses

 "I work a 9 to 5”  

 "I inherited bad genetics”  

 "I’ll never look like the guys in the Hollywood movies”  

I hate to tell you this...  

But if you have ever thought these things...  

Simply put, you are WRONG.  

If you are looking to drop the number on the scale, look fantastic, and feel great, all without spending 6 unnecessary days per week in the gym or eating chicken and rice every 3 hours, then this program is designed just for you.  

I used to think that I would never have an amazing body.  

After 7 long years of testing what works and what doesn't, I FINALLY learned the key to fat loss.  

It's not actually what you think it is.  

In fact, it's A LOT easier than you would think.  

Yes, you can still eat carbs.  

Yes, you can still eat fats.  

Yes, you can still eat the foods you love WHILE slimming down!  

Stop wasting your time with bullshit, unsatisfying workout programs.  

What's the main difference between this program and others? 

The Simplest Fat Loss Program allows you to actually live your life. 

BONUSES INCLUDED (limited time only):  

☑️ The Do's & Dont's in the gym.  

☑️ Dealing with lagging muscle group(s).  

☑️ The 6 key exercises that will make you look amazing.  

☑️ The A-Z Guide to tracking calories with MyFitnessPal.  

☑️ 5 Keys to maintaining motivation over the long-term.  

Are you ready to transform into the best version of yourself?  

Then click "Securely Buy Now For $47"

See you inside!

MAJOR NOTE:  

This program will ALWAYS be updated and altered with more information and features, therefore resulting in a price bump with each edit, but all upgrades will be FREE for those who get it today. So, I recommend you do not wait. Even if you don't plan on using the program right away.


**All payments are securely processed through Gumroad**

EVERFIT'S MISSION

Forever moving forward.  

Forever believing in yourself.  

Forever being fit.

Mission: Reach your goal(s) in the most enjoyable way possible.  

We all know you only get one life to live, so you should be enjoying every single moment of it. No more strict unsatisfying diets, no more 6 meals per day, no more copious amounts of cardio. By combining Everfit's protocols with your lifestyle, you will watch yourself reach new heights while smiling along the way.

There are thousands of fitness coaches out there. But what makes me unique is that I see fitness as a lifestyle approach. The progress of temporary "12 week programs and/or diets" don't last. I know that if you use an enjoyable, sustainable approach to fitness and have a great relationship with your coach, you'll keep coming back and working harder. You'll get the results you want while enjoying the life you should be living. It's my mission to create a space that gets you the body and health you crave by building a community of dedicated souls just like you.

By working with me, implementing Everfit's protocols, you will indefinitely become a Forever Fit.

MEET MARSHAL, THE FOUNDER OF EVERFIT

I'm not here to simply make friends... But it ends up happening anyway. The approach I take to coaching will push you to new limits that your mind and body didn't know you could reach. I, through my brand Everfit, offer top notch fitness programs and coaching for those who need the extra push. With coaching, I create customized plans to help you surpass your health and fitness goals. But most importantly, I do it all while building a relationship with you. I will get to know you as a person, with hopes and aspirations for your body and life. It's this genuine relationship with my clients that allows me to push you further and that sets Everfit apart from others.

I look forward to working with you!

GET IN TOUCH WITH ME

EVERFIT

107 Steffler Drive Guelph, ON N1G 3L5, Canada

YOU DESERVE A COACH WHO GETS YOU FIT WHILE STILL ENJOYING YOUR LIFE. 

The Simplest Fat Loss Program (NEW)

  • Effective & proven protocol to lower your body fat percentage while enjoying foods you love
  • 3 resistance training sessions per week
  • 2 light cardio sessions per week
  • 4 month, well balanced training routine
  • Intermittent fasting mastery
  • Sky rocket your sex appeal
  • Boost focus & mental clarity
  • Learn why breakfast is NOT the most important meal of the day
  • Learn the strategic macronutrient intake to shred body fat with MyFitnessPal
  • Leave people around you wondering how the hell you did it
  • 47 pages of important value packed knowledge
  • And MUCH more!
SECURELY BUY NOW FOR $47

MEET MARSHAL

Marshal founded Everfit as a unique fitness lifestyle brand. He realized that his clients build muscle, lose fat, and boost their confidence when they're actually enjoying the process along the way. The Everfit process results in forever lasting changes. You make more progress when you don't feel like its a chore. Everfit combines intermittent fasting with resistance training to keep you constantly moving towards the results you crave.  

SCHEDULE A FREE CONSULTATION CALL WITH MARSHAL

EVERFIT IS A FITNESS LIFESTYLE THAT FITS YOU.

You don't need anything to get started. Come as you are, leave a forever fit. Never worry about weight again.

100% Customized

I create completely customized plans based on your body type, lifestyle, health history, wellness goals, and schedule. From workouts to diets to sports training, I will make sure you are constantly striving to be your best you.

No Pressure or Judgement

I know how uncomfortable it can be to work with a coach who pressures you just so they can get paid. I'm not like that. I create genuine friendships with my clients based on their needs. I'm your partner in reaching your goals. Never pressure, only accountability. 

On Your Time

You're busy, but your health goals matter to you. I will create a training plan that works with your schedule, so you can upgrade your health, stress-free. Plus, I guarantee my strategies will give you more energy and life, so you'll start finding more time in your schedule naturally.

COACHING

Dear potential client,

I'm not your everyday fitness coach who simply commands you around and expects you to listen. I build real, personal relationships with my clients. Over time, we become more like friends. I will create a 100% custom, personalized program tailored around your likes, interests and goals. I then listen to your feedback, make adjusments, and give recommendations as your body changes.

I offer a 30 day, 100% money back guarantee if you aren't satisfied with my services. There is no risk involved working with me. 

If you are on the fence about working with me, then schedule a free consultation call below and we will get to know each other a bit better prior to sign up.

Are you ready to experience the biggest change of your life? Then let's get to work.

ECONOMY - $47/month

FEATURES

• Includes 1 of my already written workout programs. Currently there is The Simplest Fat Loss Program and The Superman Mass Building Program release date will be announced soon

• Monthly text check ins - via WhatsApp & recommendations based on your progress

• Written how-to guide on calculating macros for your goal

• Written how-to guide for maximum results from supplementation 

• Written intermittent fasting food list. Which to eat and avoid



SILVER - $147/month

FEATURES

• Personalized workout - 100% personalized workout plan tailored just for you & your goals

• Weekly voice message assessments via WhatsApp messenger & adjustments based on your progress

• Monthly calorie & macronutrient coaching

• Monthly supplement coaching 

• Monthly Intermittent fasting coaching

• Monthly strength training coaching

• Monthly cardio training coaching

• 25% off all other Everfit Products

• Access to private facebook group that includes like minded, motivated individuals just like yourself. Share ideas, answer questions, become a true part of Everfit


GOLD - $397/month

FEATURES

• Personalized workout - 100% personalized workout plan tailored just for you & your goals  

• Personalized meal plan - 100% personalized meal plan tailored just for you & your favorite foods  

• 24/7 access to me for your questions via WhatsApp (except when I'm sleeping, all other times I answer virtually right away)

• Weekly personal consultations via video call on WhatsApp messenger & adjustments based on your progress

• Weekly calorie & macronutrient coaching  

• Weekly supplement coaching  

• Weekly Intermittent fasting coaching  

• Weekly strength training coaching  

• Weekly cardio training coaching  

• 50% off all other Everfit Products  

• Access to private facebook group that includes like minded, motivated individuals just like yourself. Share ideas, answer questions, become a true part of Everfit


**All payments & subscriptions are securely processed through Gumroad**

Take Your Fitness To The Next Level

My services are designed to transform your body, mindset, and improve all areas of your life, starting with fitness. By transforming your body, you're promoting exponential levels of success, growth, and change in your life.

The question is, are YOU ready to transform your life? 

Let's get started.

SEE WHY MY CLIENTS LOVE EVERFIT

Name: Nick Santella

Age: 22

Profession: Student, police officer in training

Program used: The Simplest Fat Loss Program


Name: Chris Polito

Age: 22

Profession: Lawn maintenance  

Program used: The Simplest Fat Loss Program


Name: Marshal McKenzie (founder of Everfit)

Age: 21

Profession: Intermittent fasting & fitness coach, online marketing specialist, freelance web designer

Program used: The Simplest Fat Loss Program


Plus many more to come!

See for yourself why Everfit is the most enjoyable way to transform your body.


New To Intermittent Fasting?

Get a copy of my free guide to intermittent fasting sent right to your email. 

GET THE GUIDE

About The Author

Meet Marshal. He founded Everfit as a unique fitness lifestyle brand. Everfit combines intermittent fasting with resistance training to keep you constantly moving towards the results you crave. 

Marshal has nearly a decade of experience with fitness, nutrition & coaching. He believes you should be able to live your life the way you want while still making progress towards your goals.

This is the beauty of the Everfit lifestyle. 

Forever moving forward.  

Forever believing in yourself.  

Forever being fit. 

We all have our reasons for going to the gym. And for many, muscle growth is one of them.  

For years, I struggled with working out 5 or even 6 times a week trying to get “ripped.” Sometimes even multiple times a day. It sucked and I was left miserable and confused.  

Being a teenager and quite naive, I thought at that time, the gym was more important than food prepared in the kitchen. Silly me.  

I failed to realize one simple thing. I was going to the gym, I was eating some protein (thought not enough), and I was making what I thought was “gainz bro”.  

But every time I went to the gym, I was lifting the same amount of weight on everything.  

I always made sure to switch up routine’s to not “plateau”, but I always plateaued time and time again.  

Then I experimented and switched to focusing on the strength factor of lifting, rather than just chasing a chiseled body.  

I started keeping track of my lifts, and I made sure to lift as little as 5lbs more on each of my compound exercises, most weeks.  

And before I knew it, I was building the body I always wanted. I focused on strength gains, and muscle gains seemed to follow.  

To elaborate, building dense, hard muscles, all comes down to progressively overloading your muscles on a regular basis. This requires maximum muscle fibre recruitment leading to consistent muscle growth.  

For example, Progressive overload looks something like this:  

Week 1 – Bench Press  

Set 1: 3-5 135lbs  

Set 2: 6-8 125lbs  

Set 3: 9-12 115lbs  

Week 2 or 3 – Bench Press  

Set 1: 3-5 145lbs  

Set 2: 6-8 135lbs  

Set 3: 9-12 125lbs  

Week 3 or 4 – Bench Press  

Set 1: 3-5 150lbs  

Set 2: 6-8 140lbs  

Set 3: 9-12 130lbs  

See? After only 4 or so weeks, you would have added 15lbs to your bench press. In order for your chest muscles to keep with the constant growing stress they’re now under, your body is forced to thicken and develop more muscle in that area.  

Obviously, this is just one lift, and you would use this strategy for all your lifts. Consistently upping the weight as it becomes easier.  

You see, the combination of resistance training and adequate protein while eating over your maintenance calories, is the secret to building thick, hard muscle. You will gain a little strength every week.  

Fast forward 6-12 months of consistent growth in strength and voila, you’re now a unit dood.  

It’s as simple as that. Don’t let it be anymore complicated than it needs to be.  

Track what you are eating everyday to make sure you hit your set protein and calories based on your goals 5-6 days per week. Remember, consistency and sustainability are everything in fitness.  

Use the app “MyFitnessPal” to track the foods you eat daily.  

The takeaway on how to build dense muscle: Progressive overload training on key compound lifts • Incline & flat bench press •Weighted pullups &&dips • Rows • Military press • Squat • Deadlift

• Eat 200-300 over maintenance calories everyday. This is optimal for lean bulking. Very minimal fat gain, especially combined with IF.

•Consume 0.8-1g of protein per pound of body weight every single day.

Best of luck on your fitness goals!

New To Intermittent Fasting?

Get a copy of my free guide to intermittent fasting sent right to your email. 

About The Author

Meet Marshal. He founded Everfit as a unique fitness lifestyle brand. Everfit combines intermittent fasting with resistance training to keep you constantly moving towards the results you crave.  

Marshal has nearly a decade of experience with fitness, nutrition & coaching. He believes you should be able to live your life the way you want while still making progress towards your goals.  

This is the beauty of the Everfit lifestyle.  

Forever moving forward.  

Forever believing in yourself.  

Forever being fit. 

Well, well, well.  

We’ve come to one of the most popular questions I receive.  

It is very difficult to lose fat and gain muscle simultaneously. Though it can be done, it is rather inefficient to achieving your goals.  

Instead, most bodybuilders and YouTubers tend to focus on one or the other throughout the year. Typically, bulking and gaining as much muscle in the winter as possible and cutting to show off your physique leading into summer.  

But, this begs the question, which should I choose where I am right now?  

The answer: This depends completely on YOUR goals and your current fitness level.  

However, I can recommend the following: Beginners (<1-2 years of experience) to resistance training should probably focus purely on strength and muscle growth. If you start cutting from the get-go, you are going to look just plain flat, skinny, and not muscular. The only time I would recommend otherwise is if you have a lot of fat to lose, then I would say cut fat prior to bulking. But remember, in order to achieve the chiseled, lean look, you NEED to build some muscle first.  

Intermediate lifters (2-4 years of experience) could continue building muscle or try cutting. If you are skinny build, even after 2-4 years, then hell keep bulking up. If you are skinny-fat, keep gaining muscle. We need to build a good physique to show off before you lose the fat. If you are muscular but not defined, and looking to get your veins, abs and jaw to pop, I would suggest cutting.  

Advanced lifters (5+ years) should have a good idea whether they should bulk or cut. By now, you should have a solid physique that you’ve diligently built (even if its covered by fat). If you haven’t managed to build enough muscle to start cutting after this long, you need to revise your nutrition, workout and goal.  

The bottom line:  

The only way to achieve the hard, lean, chiseled look that you’re wanting, is to have sufficient muscle mass AND a low body fat percentage. Simple as this: if you have muscle and want abs, then cut, and stick to it for 4-8 weeks at least. If you have no muscle or fat (skinny), build muscle. If you have little muscle but some fat, build muscle. If you have lots of fat to lose, focus on losing some first, then build muscle.  

Something to keep in mind: the more muscle you have, the easier it will be to lose fat.  

Just remember, you can choose any path that you want. These are simply what I would do in each situation. One thing to remember is to choose a goal and stick to it. Do NOT yo-yo back and forth between workout plans, bulking/cutting, or random fad diets. This will only leave you further away from your goals, miserable and angry with yourself.

New To Intermittent Fasting?

Get a copy of my free guide to intermittent fasting sent right to your email. 

About The Author

Meet Marshal. He founded Everfit as a unique fitness lifestyle brand. Everfit combines intermittent fasting with resistance training to keep you constantly moving towards the results you crave.  

Marshal has nearly a decade of experience with fitness, nutrition & coaching. He believes you should be able to live your life the way you want while still making progress towards your goals.  

This is the beauty of the Everfit lifestyle.  

Forever moving forward.  

Forever believing in yourself.  

Forever being fit. 

In order to reach any sort of goals, have any bit of drive or want to be motivated, it all comes down to self discipline. You must discipline yourself in a way to take initiative and control your urges.  

Whether you’re faced with getting up early for work, saying no to spending money while you’re out with friends, refusing an urge to finance that new car, or simply getting your butt off the couch to go to the gym on a day that day you’re unmotivated. All of these situations have one thing in common: self discipline.  

Something that so many of us adults lack, and we might not even realize it.  

The older we get, the less we have someone telling us what to do. As a child, your parents taught you to stay disciplined as best they could.  

Learning how to control urges within yourself is actually a skill in itself. It’s extremely hard to say no to things for some people.  

But, mastering this part of yourself has many benefits. You will feel happier, you will reach your goals easier, and you will feel a better overall sense of accomplishment with yourself.  

In order for us to build this skill, it may take a few lessons. I’ve laid out a few good points to getting started with building your self discipline skill.  

6 effective ways to start building self discipline: 1. Identify what sets you off. Learn your weaknesses. Avoid them. 2. Remove any and all temptations. 3. Create new, simple habits over time, away from these temptations. 4. Change the way you see will-power. Convince yourself that you have lots of will-power, and you will actually have more will-power. 5. Reward yourself when you do the right thing. Positive reinforcement is powerful. Plan to reward yourself with something good for when you stay disciplined and follow through. 6. Learn to not self-pity. Learn to forgive yourself for screw ups. Feeling sorry for yourself when you make an error will only cause the infinite negative feedback loop from hell to spiral out of control. If you don’t know what this is, read the book “The Subtle Art of Not Giving A Fuck”. Highly recommend.  

It’s as simple as starting with these. Self discipline is NOT something that you will instantly be perfect at after one day.  

It’s a skill that takes time to build. It’s mental will-power. It’s following through with what you promised yourself that you’d do yesterday.  

At one point or another, we all struggle or struggled with self discipline.  

In the end, it’s the one’s who learn from these struggles that grow the most. 

New To Intermittent Fasting?

Get a copy of my free guide to intermittent fasting sent right to your email. 

About The Author

Meet Marshal. He founded Everfit as a unique fitness lifestyle brand. Everfit combines intermittent fasting with resistance training to keep you constantly moving towards the results you crave.  

Marshal has nearly a decade of experience with fitness, nutrition & coaching. He believes you should be able to live your life the way you want while still making progress towards your goals.  

This is the beauty of the Everfit lifestyle.  

Forever moving forward.  

Forever believing in yourself.  

Forever being fit. 

You’re at the gym. You’re working out. Full of energy. You’re feeling great. You’re feeling accomplished. You want to scream to the world how happy you are.  

All of a sudden the next day, your morning starts off rough. You’re sore. Unmotivated. Tired.  

You don’t feel like doing anything more than sitting on the couch and watching the last episode of Game of Thrones.  

Trust me when I tell you this. We have ALL been there. You are not alone.  

“But Marshal, how do I maintain my motivation and drive to continue pushing forward?”  

Let me introduce to you, the “The 5 Super-Mega-Ultra Important Methods to Maintaining Motivation”  

Great title, I know 😉  

Without further ado, this is how I have managed to not miss a workout in over a year and a half.  

That’s over 300 consecutive workouts, if working out 4 days per week on average.  

1. Mission. In order to achieve a goal, it is essential to set your mission and follow your vision. It is fundamental to your success to roadmap your goal(s) and how you are going to achieve them. This is basically the backbone of your motivation. Without it you wont even have a goal; without a goal, there will be no motivation. Write out on a piece of paper exactly how you are going to achieve your goal, then leave this page somewhere you see everyday. This way you are constantly reminded to continue working towards it.  

2. Mindset. You need to be self-aware. Overpower your lazy, negative thoughts with active, good one’s. Realize that only you have the power to achieve this goal. No one else can do it for you. You are relying on YOU, to bring yourself to where you want to be. Don’t let yourself down. Anytime your mind says “I don’t feel like working out today”, step back, realize what you just said to yourself and politely tell your thought to “f**k off” while you go to the gym. Overpower your negative thoughts with thoughts that entertain your goals. This one may be hard, but it’s definitely necessary to keep your motivation alive.  

3. Momentum. You know that initial motivation you feel when you finally decide to get to the gym? Then by next week it’s gone? The goal here is to build momentum off that initial motivation and KEEP it built, not let it go away. This is arguably the most important ‘M’ on this list. Momentum is what is going to drive thoughts like “wow, I can’t wait to go to the gym today.” Momentum all comes down to CONSISTENCY. Create or follow a workout schedule and after a mere 2 weeks even, you will have momentum to keep going to the gym. Once you start seeing and feeling progress, you won’t want to stop going. I find one of the best ways to maintain this momentum is to take a before photo on day 1 and continue to take them every 2-4 weeks. Look back, compare photos and see the results you’ve made. This will make you feel on top of the world. You will feel like a whole new person.  

4. Mastery. You want to continuously improve your workout efficiency, diet quality, and everything in between. What I mean by this is, you should always continue learning anything related to fitness and health. Learn new exercises, new meals, new ways to workout, etc. This helps keep the gym fresh in your mind, not boring old routine, which makes you less likely to blow it off on a whim. You know the saying, “out of sight, out of mind”, the plan here is to keep the gym and your goal freshly in your mind at all times. This will make you more likely to continue going.  

5. Must Keep Freakin’ Going Method. If all else on this list fails to motivate, then we use our last resort. The ‘MUST KEEP FREAKIN’ GOING’ method. This is when you remember reading this: It is EASIER to make yourself go to the gym when you’re unmotivated to at least maintain your progress, then it is to stop going and have to redo it all again. Just think, “I’ve gotten this far, I can’t waste my time and effort I’ve put in. I must keep going.” You will thank yourself. You will look in the mirror a week later, see more progress and think “wow, am I ever happy I kept freakin’ going.”  

Remember, this list is like a chain. All of these points support each other in a way.  

If all five are used and remembered, it is an effective strategy to help maintain motivation over the long term.  

If one is ignored, your momentum could be in jeopardy of falling through your hands.  

Hope this advice helps you on your journey.

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About The Author

Meet Marshal. He founded Everfit as a unique fitness lifestyle brand. Everfit combines intermittent fasting with resistance training to keep you constantly moving towards the results you crave.  

Marshal has nearly a decade of experience with fitness, nutrition & coaching. He believes you should be able to live your life the way you want while still making progress towards your goals.  

This is the beauty of the Everfit lifestyle.  

Forever moving forward.  

Forever believing in yourself.  

Forever being fit. 

1. What is intermittent fasting?

Intermittent Fasting isn't just ‘skipping breakfast’ as some may have made it out to be. Rather, it’s replacing your breakfast with nutritious foods, but eating them later in the day when you actually need it. 

Contrary to popular belief, your body doesn't actually need food first thing in the morning. So, while fasting, your body has a chance to better itself, rather than digest food.

Pushing your first meal back shortens your eating window (the length of time per day spent eating) from roughly 16 hours, down to 6-8 hours, depending on your length of fasting. Doing this sky-rockets your ability to be satisfied and full on less food.  

The main problems with eating breakfast are that:  

You’re never really full from your food, thus you tend to eat more High carb meals makes you even hungrier, faster Even if it’s not high-carb stuff, you’re still wasting critical energy digesting food, whilst not burning the fat you want to lose.

2. Can you skip dinner rather than breakfast?

Theoretically, yes you can.

But, in reality... this is not a long-term, realistic approch for most people. 

We humans are social. We need friends, family, and relationships. 

And when does the vast majority of socialising and social eating occur?  

Hint: It’s not at breakfast.  

You don’t want to be sitting there at the table whilst everyone else is eating and drinking, yet you’ve ‘run out of calories’ for the day. Trust me, long-term, it’s not going to work.

If you have any bit of a social life whatsoever, I recommend fasting through breakfast.

3. Is there a "best" fasting model to follow?

There are 3 common fasting models:

16:8 (16 hours fasting, 8 hours eating)

18:6 (18 hours fasting, 6 hours eating)

20:4 (20 hours fasting, 4 hours eating)

All of which are sustainable and effective for fat loss. The shorter the eating window, the harder it is to eat over your daily calories!

Personally, I like 16:8 as I'm tryng to gain muscle and this allows me to eat enough calories in a day.

4. I don't like coffee. What else can I drink while fasting?

As alternatives, you can drink black tea's, water, sparkling water, 0 cal drinks etc. As long as they are 0 calories, you should be in the clear.

5. Can you gain muscle whilst intermittent fasting?

Absolutely you can. I'm a first-hand example of it. 

As long as you're eating a surplus of calories everyday, you will gain muscle. You need to eat lots of food if you want to gain muscle.

Intermittent fasting a great way to lean bulk. As in, gain muscle and very minimal fat simultaneously.

6. Can I put milk or creamer in my coffee while fasting?

No. I recommend black coffee or it will kick you out of a fasted state. If you have a hard time drinking this, slowly work your way down on your coffee milk and creamer. 

For example:

Start with your usual coffee (for example, 3 cream, 3 sugar)  

Every 3-5 days, drop 0.5-1 sugar & cream  

SLOWLY transition to black coffee and you will become accustomed to it much easier  

3x3 coffee 2x2 1x1 0.5x0.5 Then, black.

7. Won't fasting make me hungry?

At first, perhaps. However, once your body adjusts to this new lifestyle, it will become effortless.

Most of our fasting happens while were sleeping anyways. This makes it much easier to fast the full length of time.


More questions are regularly added!


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