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The 5 M’s To Maintaining Motivation

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The Truth About Breakfast

6 Keys To Being Self Disciplined

I’m Stuck! Should I Cut or Bulk?

The Simple, Yet Unknown Truth To Building Dense Muscle

Why You're Failing In Fitness

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Dear reader,  

Hello & welcome to Everfit!

Everfit is the #1 resource for anything intermittent fasting and/or fitness related.

But I’m not going to belabor my point.

I value my time & I hope you value yours.

So you’ve been trying this whole “get into shape thing” for awhile, and you’re trying to eat healthy and workout to feel better, happier, more confident and overall healthier.  

You’re trying time and time again to invest in yourself to avoid a hospital-plagued future. You want to minimize your risk to illnesses such as Alzheimer’s, Cancer, Type II diabetes and even heart attack or strokes.  

You want to up your confidence and sex appeal. You want to take back your masculinity and dignity.  

You feel like you’ve tried any & every technique in the book. You’ve either tried and failed, or have yet to get started because you don’t know where to begin.  

I know it sounds familiar, because I struggled with the same problems you have for years.  

Had someone told me what I am going to tell you years ago, I’d be a professional bodybuilder by now.

If you knew these things, you would have an incredible advantage over your competition. You will leave everyone around you wondering how the hell you did it.  

And the best part is…  

Once you know these things  

You will become a forever fit.

My name is Marshal McKenzie. I’ve been lifting for 7 years. Though the majority of my transformation has been in the last year, after I applied this strategy. It really took my physique to the next level.  

My goal now is to help busy people achieve their full potential in life, starting with fitness.  

No matter your goal, age, current fitness level, or previous exercise/nutrition experience.  

You can change it for the better with my help.  

You will take control of your life and stop letting it control you.  

You see, improving your body will ultimately help improve other things in your life simultaneously.  

You will level up your looks and ultimately your sex appeal, your confidence, your knowledge, your dominance, and people will see you more intimidating. They will be inclined to treat you better because you are more dominant. You will become an alpha.  

Through over 7 years of first hand experience on what works and what doesn’t, I will teach you exactly how to:  

• Lose fat & keep it off  

• Build muscle with little plateau  

• Stay in shape for the rest of your life, effortlessly with intermittent fasting  

• Improve your overall health, wellness & happiness

• Reclaim your masculinity  

• Become an alpha

• Time manage properly  

• Live longer & happier  

• Plus so much more


I'm so glad you're here!

It's time for you to take action. Make the first step with me through Everfit.

You won't regret it. 

Talk soon,

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The 5 M’s To Maintaining Motivation

Marshal McKenzie

June 1, 2019

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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6 Keys To Being Self Disciplined

Marshal McKenzie

May 14, 2019

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. 

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I’m Stuck! Should I Cut or Bulk?

Marshal McKenzie

May 8, 2019

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.

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The Simple, Yet Unknown Truth To Building Dense Muscle

Marshal McKenzie

May 4, 2019

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!

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Why You're Failing In Fitness

Marshal McKenzie

August 8, 2019

You may sometimes wonder why it is that others seems to so “easily” reach their fitness goals while you’re stuck where you are; stagnant and frustrated.  

The truth is, they were likely in the same spot you are right now - except they eventually learned to narrow down and focus on a few key concepts that ultimately helped push through the plateaus and lead them to fitness freedom.  

With that being said, here are five reasons why people often fail to meet their fitness goals. If you’re guilty of one or more of these things, it might be what is holding you back from the body you desire. 

1. Your actions are not properly aligned with your goals  

A lot of us (including myself for quite some time) set goals, but never followed through with the required actions to reach them.  

For example, if your goal is to lose weight, you should be focusing on eating proper foods, exercising, and maintaining a caloric deficit. But to most people’s surprise (sarcasm), they won’t do any of these steps properly, and then they’ll complain how its impossible for them to lose weight.  

Moral of the story? You can’t do one thing and expect results that don’t align with those chosen actions.  

2. Procrastination is poison  

So many people are all thought, no action. Stop thinking so much and start taking action.  

“Oh, ill start a new workout program Monday”. No, you start it TODAY. By the time Monday comes, you’ll have already built up momentum to keep going. Starting NOW and failing is STILL better than not starting at all.  

Stop waiting. Start doing.  

   

3. You’re not tracking your progress Tracking progress makes all the difference with fitness. Writing down sets, reps, weight and exercises is essential to making consistent progress. Come back and do MORE than the previous week.  

It’s all about progression. You can’t do the same thing week after week and expect different results.  

Doing the same thing week after week and expecting a different result is literally Einstein’s definition of insanity.  

4. You’re lying to yourself  

How many calories did you plan to eat this week? How many did you actually eat? How many times did you plan to train this week? How many times did you actually train?  

Many people lie to themselves to relieve cognitive dissonance. This is one of the worst things you can do, not just in the fitness aspect, but all parts of life. You think you’re doing the right things, but are you ACTUALLY?  

You have to be honest with yourself and accurately assess what you’re doing. Failing to be honest with yourself will inevitably lead to failing to see the results you desire.  

   

5. You’re ignoring the fundamentals You can follow all sorts of training and diet plans that supposedly work like magic, but if you ignore the fundamentals of fat loss or muscle gain, you’re still going to go no where, and fast.  

You can do all these fancy types of workouts but if you simply aren’t eating enough, you won’t build muscle.  

You can eat 5,000 calories of extremely healthy food, but you can’t expect to lose weight.  

Stop jumping to all these “quick fix” extreme diets and workouts, and just focus on the naked fundamentals of fitness.  

They are what actually matter.

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The Truth About Breakfast

Marshal McKenzie

August 8, 2019

"Breakfast is the most important meal of the day"  

You've probably heard this your entire life. It's something that has been drilled in our brains since early childhood.  

The notion that skipping breakfast causes damage to our bodies.  

When, in fact, it's all completely untrue. If skipping breakfast caused damage, our primal-ancestors would have been screwed (when in fact, they didn't have a large obesity problem like our society currently does). They HAD to hunt for food while hungry.  

This is why you get energized in a fasted state. Your body goes into something like "hunting mode".  

Coincidence that they never had an obesity problem and now that "breakfast is so important", we do? I think not.  

You see, breakfast being the most important meal of the day was actually a marketing gimmick created by Seventh Day Adventists James Caleb Jackson and John Harvey Kellogg (founder of Kellogg's) to sell their newly created breakfast cereal.  

You know, the carb filled, sugar blasting garbage that children like to eat. It's no wonder they love cereal so much.  

Breakfast is in fact, NOT the most important meal of the day. It's actually the least important most of the time.  

Often times, eating breakfast leaves you tired, hungry and miserable 3 hours later.  

The food industry WANTS you to eat breakfast so they can then sell you lunch. It's a win-win.  

They keep you hungry and wanting more, they line their pockets with cash.  

It's a rather messed up world when money is of greater interest than people's health.  

Instead, you should consider replacing your breakfast with a nice steaming cup of black coffee. If this is difficult for you, it's because your body is so well adapted to a carb-overload first thing in the morning that it freaks out when it's not given what it wants.  

Like anything, it takes time to adjust to something new. Slowly work on pushing your first meal back to later in the day. Start with 2 hours, then 3 hours, and work your way up to 6-8 hours.  

Once adjusted, you will never go back. I am so much more productive and energetic while fasted.  

Combine intermittent fasting with a well balance resistance training program and you will soon look as epic as our shredded ancestors used to.  

Be patient, stay consistent and be open minded.  

Don't be fooled by the mainstream marketing lies.

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