Exclusive Coaching Client and my friend Marc Lutz


“As a Coach I meet thousands of people from all around the world and some of them I have the privilege of training exclusively one on one. Some clients I work with for an hour and some for years. Marc Lutz and I have been training together for over 4 years. I say training together because once every two weeks that’s what we do! He is by far my greatest single accomplishment  as a Coach and health service provider. You see when Marc first ventured in to see what we were all about he was a little over 300 pounds, seditary and quite unmotivated. His career wasn’t much help either with 8-10 hour days behind a phone and computer in the middle of a tech boom. Marc was killing himself day after day and the cause of death was LACK. Lack of fitness, lack of nutrition, lack of life. The transformation that I have been able to #WITNESS day after day, month after month and year after year is remarkable, amazing and inspiring. It not only proves that nothing works better than hard work it solidifies the fact that if you want something bad enough you will dig deeper than you ever though imagined to conquer it. Check out what Marc has to say about his FITness journey below.”  Luke Kayyem

Rowing is something I do during the summer months when Phoenix turns into a pizza oven and it’s too hot to run a lot outside. Of course, I still run a couple of miles before each working at CrossFit Scottsdale, but by itself just isn’t enough. That means rowing five days a week, usually for around 5000 meters each day with a fair bit of variety on how those meters are accumulated. For example; sometimes it’s as simple as 5000 meters straight up; sometimes it’s a whole bunch of 40 seconds slow / 20 seconds sprints; sometimes two sets of 2500 meters…variety is a good thing.

Last month that added up to 100,000 meters, and I’m on track for the same this month before rowing starts to wind down during August for this summer. To be honest, long unbroken rows can get a bit dull so I try and vary the pace and intensity as much as possible, but when I’m just rowing steadily subtitled foreign horror movies of Netfix help pass the time!

Adding rowing and running on top of regular Strength In Conditioning  is something that’s been important as part of changing a very unhealthy lifestyle. Before I started working out with Luke the most energetic thing I did was push a computer mouse around or reach for the junk food and it showed. Even climbing a few flights of stairs was hard, my joints and back ached, and I was carrying far too much weight (over 80 pounds more than now). Crossfit workouts helped change this, especially once I started seeing results and replaced aching joints and a sore back with honest muscle fatigue. Every time you hit a new PR, whether it’s a new max lift or just getting a few more pull ups strung together in a workout, it makes you push just a little harder next time. But the time you spend in the box is only part of the solution, and for me rowing or running on top of Crossfit serves not only as conditioning, but also makes sure that there is something ‘extra’ in the day to break up the evening and make sure I don’t boredom eat, and just keep active. It also helps reinforce just how much work those unnecessary calories actually represent. Whatever works, I guess…

An average week for me consists of three training sessions with Luke, plus something like 10 miles of running or roughly the equivalent in rowing, with usually one hour of something else thrown in and stretching out my lower back every morning. One day every week I take completely off to rest, watch TV and indulge in eating something bad for me. When I look back at pictures of myself from 5 years ago, I realize how far a journey it has been for me, and how much of a basic lifestyle change it’s been.

Eat better, not necessarily less.

The most important fitness move is getting up off the couch.

And remember it all takes time, so be patient. And most important of all, fitness isn’t easy but that doesn’t mean you shouldn’t enjoy yourself! Which takes me to the next challenge that I’ve been working to prepare for in September, the Endeavor Team Challenge. I’ll be honest, I’m not entirely sure I’m up for something quite this extreme, but it will be fun getting ready and trying. Marc Lutz