M PERFORM

13 numbers you need to know for your next annual check-up, and the questions to ask your doctor for each one ↓ Most people track the wrong things. To optimize your health and longevity, these numbers are critical: 🔴 Blood Pressure: < 120/80 Why it matters: High blood pressure increases your risk of heart attack and stroke. Ask your doctor: How can I lower my blood pressure if it’s above the target range? 🔴 Resting Heart Rate: Sub 60 bpm Why it matters: A lower resting heart rate indicates better cardiovascular fitness. Ask your doctor: What steps can I take to improve my heart rate? 🔴 Heart Rate Variability (HRV): > 50 Why it matters: HRV reflects your stress resilience and nervous system health. Ask your doctor: What does my HRV say about my stress levels? 🔴 Body Fat %: → Men: 15–18% → Women: 18–24% Why it matters: Excess body fat can lead to inflammation, insulin resistance, and chronic disease. Ask your doctor: What’s a safe way to achieve optimal body fat levels? 🔴 Total Cholesterol Ratio: > 3.5:1 Why it matters: An imbalanced ratio increases your risk of cardiovascular disease. Ask your doctor: What lifestyle changes can help improve my cholesterol levels? 🔴 HDL (Good Cholesterol): → Men: > 40 → Women: > 50 Why it matters: Higher HDL protects against heart disease. Ask your doctor: How can I boost my HDL? 🔴 Hemoglobin A1C: < 5.7% Why it matters: Elevated levels are a marker for prediabetes or diabetes. Ask your doctor: What should I do to maintain healthy blood sugar levels? 🔴 Fasting Glucose: > 100 Why it matters: High fasting glucose is a sign of poor insulin sensitivity. Ask your doctor: What’s the best way to improve my fasting glucose levels? 🔴 Triglycerides: > 150 Why it matters: High triglycerides indicate excess carbs or unhealthy fats in your diet. Ask your doctor: How can I lower my triglycerides through diet and exercise? 🔴 Waist Circumference: → Men: < 40” → Women: < 35” Why it matters: Abdominal fat increases the risk of metabolic syndrome and heart disease. Ask your doctor: What strategies can help me achieve a healthier waist circumference? ♻️ Share this so others can be as prepared as you now are. __ Why You Should Care: In 2018, 88% of adults had sub-optimal metabolism (UNC Study). By 2023, 93.2% were still metabolically unfit (Journal of American Cardiology). These numbers directly impact your energy, longevity, and quality of life. Ignoring them can lead to chronic conditions that are often preventable. __ Your Game Plan: → Schedule your annual check-up and bring this list with you. → Ask your doctor to run these tests and explain your results. → Commit to one lifestyle change—improved diet, regular exercise, or stress management—to improve your numbers. Take control of your health today. Know your numbers, and take the steps to improve them. Coach M #health #wellness #doctor #medicine #longevity

98% of people won’t make it to 85. Are you in the 2%? ↓ The choices you make today will decide if you are. → The heart attack at 50 started at 20. → The Alzheimer’s at 70 began at 40. → The loss of independence at 80 was set in motion at 30. __ In the past five years, I’ve seen the devastating impact of preventable health issues up close: • I lost my aunt and uncle to cancer far too early. • My father faced (and beat) prostate cancer • My grandfather lives with vascular dementia. This year, after in-depth blood work, I learned I overproduce a dangerous cholesterol particle called lipoprotein-a. Without a high level of fitness, a healthy lifestyle, and niacin (a B vitamin that lowers lipoprotein-a), I’m at significant risk for a heart attack. Why am I sharing this? Because I’m committed to giving you the knowledge and tools to prevent these outcomes. The blueprint to future-proof your health is simple—but it requires action. __ The Four Horsemen of Aging (and How to Keep Them at Bay) 1. Cardiovascular Disease → Train like your life depends on it—because it does. → Prioritize both cardiovascular training and strength. 2. Cancer → Follow an anti-inflammatory diet → Avoid processed foods → Prioritize whole, nutrient-dense meals → Manage stress effectively and learn to regulate your emotions 3. Metabolic Disease/Diabetes → Maintain a healthy body composition → Men: 10–18% body fat, Women: 15–24% body fat → Lift often and prioritize resistance training 4. Dementia → Focus on gut health → Anti-inflammatory diet and nutrient-rich foods. → Socialize regularly → Prioritize B vitamins → Reduce environmental toxins like parabens, BPA, and heavy metals. __ But knowing isn’t doing. When your day is packed with back-to-back meetings, last-minute travel, and family commitments, even the best intentions fall apart. Here’s the truth: Traditional fitness programs don’t work for people like you. That’s why we're offering The M PERFORM 6-Month + 3 for Black Friday —a lifestyle optimization system designed to fit your schedule and deliver real results, no matter how busy you are. What’s Included: 6 Months of M PERFORM + 3 Additional Months at No Cost What You’ll Gain: Start your day energized, conquer the 3 PM crash, and walk into any room with presence and vitality. Daily check-ins, personalized feedback, and a supportive community to ensure you stay on track—even during your busiest weeks. Optimize the hour you spend in the gym—and the 23 hours outside of it. Shed fat, build strength, and achieve peak health without sacrificing family, career, or personal time. Proven methods rooted in science and tailored to your lifestyle—whether you’re closing late-night deals, navigating international travel, or balancing family commitments. ___ Ready to take the first step? ↓ Book a FREE strategy session: https://lnkd.in/gsgiza2q Coach M #health #wellness #aging #mindset

Your team has 24/7 access to you, but your family gets what's left. Here are 4 boundaries that changed everything ↓ We chase success thinking it will make our families proud. But what they really want is our presence, not our achievements. I learned this lesson the hard way while leading North America's top PT team at Equinox. 50 trainers, consecutive awards, and record numbers meant nothing without connection. "Marcus, I haven't seen you in 6 months and you only live 2hrs away…" That was my mom reminding me that prioritizing work and working weekends was impacting our relationship. Her comment cut deep and I needed to shift my priorities. That conversation forced me to face a hard reality: 1. The Addiction Shift → Traded drugs and alcohol for work → Available 5:30 AM to 11 PM daily → Called "email man" by friends who barely saw me → One addiction replaced another 2. The Wake-Up Call → Missing family events → Always on my phone during social time → Working 7 days straight → Relationships deteriorating 3. The Power Move → Used my team's success as leverage → Negotiated alternate weekends off → Set boundaries with work → Prioritized real connections 4. The Result → Stronger relationships → Better work-life integration → More present in moments that matter → Still maintained team performance Lesson: Your legacy won't be measured by emails answered or hours worked, but by the lives you touched and relationships you nurtured. Coach M ♻️ Share this if you needed this reminder today. ___ Want to learn the exact systems I used and use with workaholics to 10x relationships AND performance? Let's chat: https://lnkd.in/eRpZCv57 #leadership #relationships #burnout #worklifebalance #executivelife

Coach Mike getting ready for his first Ironman! Whole team's behind you.

Sometimes you need a kick in the ass and someone to call you out on your s***. My addictions to drugs, alcohol and a fear of missing out broke me, and it wasn't until I was able to overcome each of them that I was actually able to change my life. It's your limiting beliefs and need for comfort that are preventing you from growing. You avoid tough conversations because they make you uncomfortable, but great things never come from comfort zones. Here are three transformative lessons that changed the direction of my life for the better: -- 1. Take ownership and responsibility of your life Sometimes, we need an external perspective to see our situation clearly. Acknowledging the truth about our behaviour is the first step towards making positive changes in our lives. It took me going to the bar with a buddy, high as a kite and drunk as ever, and having a bartender - a complete stranger - looking me in the eye and saying, "You need to re-evaluate what you're doing with your life" to get me to stop and think about my choices finally. It was the first time someone had ever called me out on my destructive lifestyle. It changed my mindset. Just because everyone else was doing it doesn't make it right. To become the type of man I knew I could be, I couldn't continue down that path. -- 2. Surround yourself with supportive influences: If you surround yourself with five unhealthy people, you're going to be the sixth. But surround yourself with five motivated, driven, high-achieving people, and I promise you'll be the sixth. After graduating from university with a philosophy and psychology degree, I was planning to go to law school and go into music representation. My cousin Jordan knew I was coaching tennis and believed I would be a great personal trainer. He asked me, do you want to be Marcus? Or the lawyer, Marcus? He encouraged me to return to school, embrace the new direction I was leaning into, and to study under the greats on mindset, nutrition, training, and recovery. I wouldn't have become a coach if it weren't for that conversation with Jordan. RIP Jordan. -- 3. Think big and take bold actions: Instead of settling for a narrow scope of impact, challenge yourself to think imagine what's possible beyond what you've been told is. You can create meaningful change in your own life and the lives of others. After eight years on the gym floor, I knew I wanted to have more impact in the health and fitness space. As a trainer, I could only serve 15-20 clients at a time. I also knew that the service my clients needed wasn't in the gym; it was the 23 hours outside of it - helping clients with nutrition coaching, sleep, stress management and habit change - where they needed the most help. Dr. Chris Spearman pushed me to stop thinking small and to pivot my service to help more clients and create better results. Thank you, Chris, for pushing me to create M PERFORM. #mindset #growth #personaldevelopment #health #wellness

Everyone tells you to stress less, but they don't tell you how. Our daily actions are important because they represent more than 50% of our daily behaviours and can add to or take away from us. Here are 8 daily practices that will help you stress less, increase your energy and perform at your best: __ Enjoy this? ♻️ Subscribe to my weekly newsletter and follow Marcus Mackay for more. Subscribe here: https://lnkd.in/eZPa-AH2 #health #wellness #stress #habits

Your body isn't broken, you're just not giving attention to the things that influence change (because they aren't sexy). I hear from people constantly that they are at the gym 5+ days per week, or doing hours of F45 or spin classes every week, and their body isn't changing. Why is that? Your effort is there, but it may be that the EXECUTION of these crucial pillars are what's hurting the end result: • Are you TRAINING your body effectively and intensely? • Are you FUELLING your body properly? • Are you RECOVERING and not overdoing it? If your body isn't changing, the answer lies in one of these three things. #health #wellness #fitness #exercise

What's something you need help with in the gym?

David Goggins and Ethan Suplee lost over 300lbs combined, but they still wake up each day and have to fight to keep it off. Why? Because their old identities try to take back control every single day. Each of us has that person inside of us and every day we have a choice to let that person in or recommit to the version we want to be. Who do you choose? #health #wellness #mindset

90 days until cottage vacations, family days at the beach and pool parties with your friends. It's possible to build a body you love by then!