Rebuild your body.
Reclaim your edge.
Online programs and 1:1 coaching for lifters, athletes and busy professionals who want to train smarter, eat with intent, and become the strongest version of themselves.
+18 lb deadlift PR
Sarah K. · Bodybuilding Track
Four pillars.
One unstoppable system.
Every program at Iron & Ember is engineered around the same four principles. Skip one, and progress stalls. Train all four — and the body follows.
Nutrition
Macros, meal templates and habits — fueling muscle growth without dieting drama.
ExploreTrain with me, online — anytime.
Strength Training Fundamentals
Build a powerful base with the four core barbell lifts and structured progressive overload.
HIIT Cardio Bootcamp
Six weeks of follow-along HIIT and metabolic conditioning sessions for fast-tracked fat loss.
Complete Bodybuilding Program
A 12-week split-style hypertrophy program for sculpting an aesthetic, balanced physique.
Functional Fitness for Athletes
Train the seven foundational human movement patterns for sport-ready athleticism.
Yoga & Mobility for Lifters
A four-week mobility-focused yoga program built specifically for strength athletes.
Nutrition for Muscle Gain
Master calories, macros, and meal prep for sustainable lean muscle gain.
NSCA · NASM · PN1
I don’t sell shortcuts. I build athletes.
For 12 years I’ve coached lifters, weekend warriors, and pro athletes through the same evidence-based system: train hard, recover with intent, eat for the goal in front of you. No fads. No fluff. Just the work — and the results that come from doing it consistently.
How we work together.
Strategy call
A 30-minute conversation to map your starting point, your goals, and the obstacles in your way.
Custom program
You get a periodized training and nutrition plan built around your schedule and your gym setup.
Coach + track
Weekly check-ins, video form review, and data-driven tweaks so progress never stalls.
Win & repeat
Hit the milestone, then we level up the program to chase the next one. Forever students.
Real people. Real numbers.
Marcus turned my back squat into a personal weapon. Added 65 lb in 16 weeks and finally stopped tweaking my lower back. The man knows his stuff.
I came in 35 lb overweight with a bad back. Six months later I deadlift my body weight for reps and run with my kids without getting winded. Life-changing.
I’ve hired three coaches before Marcus. None of them taught me how to actually own my training. Now I program my own deloads. He builds you up to leave him.
Pick the level of pressure.
Self-Paced
Library access — every program, every drill, on your time.
Semi-Private
1:1 attention with the structure of a small training cohort.
Elite 1:1
Direct line to me. Bespoke programming and full nutrition coaching.
Common questions, straight answers.
Do I need a fully equipped gym?
For most programs, a basic barbell + dumbbells + a rack is ideal. We have minimal-equipment variants for HIIT and mobility programs.
How fast will I see results?
Most clients see meaningful strength jumps in 4–6 weeks and visible body composition changes in 8–12 weeks. The pace depends on training history, sleep, and nutrition consistency.
I have an old injury — can I still train?
Almost always yes. We work around mobility limitations and old injuries with regression progressions. Bring me your full history during the strategy call.
What’s the difference between online courses and 1:1 coaching?
Courses are pre-built, self-paced programs you follow on your own schedule. Coaching is custom programming with weekly check-ins, video form review, and direct messaging access.
Do you provide nutrition plans?
Yes. Every coaching tier includes macro targets, sample meal templates, and habits-first nutrition coaching from a Precision Nutrition Level 1 certified coach (me).
Stop wishing.
Start training.
Free 30-minute strategy call. No upsell, no pressure — just an honest assessment of where you are and what it would take to get where you want to be.