Mediterranean Diet and Lifestyle Coaching, Built Around the Life You Already Love

For People Done White-Knuckling Their Way Through Diets That Were Never Built for Them

I'm not here to put you on a diet.

I'm here to help you build a lifestyle so enjoyable you never want to quit it.

That's the whole difference.

If you're in your 30s, 40s or 50s and you've spent years white knuckling your way through restrictive eating plans and workouts you dreaded, only to land right back where you started, I want you to hear this clearly. The plan was the problem. Not you.

This is for people who are done white knuckling it

You've tried the rigid meal plans. The early sessions you forced yourself into. The eating rules that held for three weeks and then quietly fell apart, taking your motivation with them. You followed the plan exactly as written, until your own life simply couldn't sustain it anymore. That's not a willpower problem. That's a mismatch between you and the approach.

My coaching exists for people who need something built around how they actually eat, move, think and live. Not a programme you grit your teeth through and hope to survive. A lifestyle you genuinely want to keep, long after the goal is reached.

If you're nodding along right now, you're exactly who I built this for.

This isn't for everyone, and that's fine

This coaching isn't for fitness models, professional bodybuilders, elite athletes, or anyone chasing a quick fix before a holiday. I work with regular people who want a lean, strong, athletic body and a life they actually enjoy living, without becoming a slave to the gym, the scale, or a meal plan that controls every hour of their day.

It's also not the right fit if you're currently dealing with a significant injury or other issues that needs proper diagnosis and treatment. That's genuinely outside my scope of practice, and you deserve better than guesswork. If that's where you're at, see a physiotherapist or relevant specialist first and get yourself right. I'll be here when you're ready to build on that foundation.

When you look after yourself this way, you feel more confident, you look great in whatever you choose to wear, and that energy spills into everything else. Your work. Your relationships. The way you move through your own life.

The proof is in how I live, not just what I say

In my 30s and 40s I was reasonably fit. Inconsistent, but reasonably fit. It wasn't until my 50s, after building specific nutrition, exercise and lifestyle habits around the way I'm actually wired, that everything changed. I dropped from 16% to 10% body fat and have maintained a lean physique ever since, eating dessert every single night, without a single restart or relapse.

I'm not telling you this to impress you. I'm telling you because I want you to know it's genuinely possible, at any age, without deprivation.

You can read the full story on my About Me page →

Here, let's talk about how I can help you do the same.

How Mediterranean diet and lifestyle coaching works

Once you sign up, I'll ask you to fill out a short questionnaire so I can get to know you properly. Your goals, your current eating and exercise habits, your lifestyle, what's worked before and what hasn't.

Transform the way you eat

Together we'll build a nutrition plan around your preferences, your goals and your real life. No foods off limits as a default position. No rigid macros you have to defend at every meal.

Transform the way you move

Forget hours at the gym you don't enjoy. I'll show you a streamlined, effective training approach I've used and refined for years, whether you're training at home or at the gym.

Transform the way you live

We'll break your goals into small, doable daily practices so you build momentum without feeling overwhelmed, and create habits that are still standing long after the goal is reached.

I coach through Precision Nutrition's software, used by more than 100,000 people worldwide with a genuinely strong track record. You'll have a complete support system behind you, plus me, personally, just a text, call or message away whenever you need it.

What's included

A nutrition plan with macros, calories and portions personalised to your goals, body and eating preferences

A personalised fitness and workout programme

Weekly nutrition and lifestyle practices to build sustainably, one at a time

Weekly check ins

Unlimited messaging and support. I'm just a text away

Ongoing education, not just instructions

A real coach in your corner, every step of the way

One to one coaching

MONTHLY COACHING

$240 /month

(equivalent to $60 per week)

You're free to cancel at any time. For genuine results I'd recommend committing to a minimum of three to six months. Real, lasting change needs a bit of runway.

Let's get started

If you're tired of doing this alone and ready to build something that actually lasts, let's partner up.

Fill out the form below and I'll arrange a time for us to chat about your goals. I'm genuinely excited to start this with you.

What my clients say

I started training with Marco in August 2015. I had just started to recover from a serious illness and was in bad shape physically being some 117 kgs and diagnosed with type 2 diabetes.

I had reservations about ever being really fit again and had given up many of the things I had enjoyed doing earlier in my life e.g. snow skiing, bush walking and swimming. I had hoped to lose some weight and get back to a more active life.

Marco set a training routine and nutrition plan for me and offered advice on my approach to training. He dismissed my reservations about my ability to get fit and it became clear that things could change with early success in my weight and my enjoyment of his approach to training.

I now weigh in at 92 kgs a loss of 25 kgs over the three years. My type two diabetes has disappeared. I have returned to skiing, bushwalking and swimming and feel very much more able to cope with the physical demands of day to day life.

Marco is a skilled coach who has changed my life for the better and I can only highly recommend him to anyone looking for a coach!

- Patrick C.

I started training with Marco just a little over two years ago. I needed motivation to keep on with an exercise program. Marco designed a nutrition program and exercise program with a gradual building up in cardio and strength training without leaving each session feeling exhausted.

My goals were weight loss and increased fitness. I now feel a lot fitter, stronger, less tired through the day and eating better. I also dropped a dress size and found my clothes fit a lot better.

Very glad that I met Marco when I did. I had taken a three month membership previously at a gym and only visited three times to use the treadmill. With no advice or support I was uncommitted. I would suggest that anyone who lacks motivation, unsure about what training to do for the best results, engage in a coach.

- Judy A.

Over the 5 weeks I trained with Marco my number one goal was getting below 10% body fat and gaining a greater understanding of nutrition.

Over the five week period I achieved my goal of getting below 10% body fat and because of the time I spent training with Marco I have been able to maintain it.

- Nick W.

I was after a nutrition coach in order to get my body fat index down as well as improving my metabolism. At 65 I needed a consistent approach. Marco was just right for me. My nutrition was sorted straight away so I understood the food balance and variety I needed to eat to be healthy. Over the course of 6 months I reduced my waste from 38 jeans to 32. My mass reduced from 88/90 Kgs to a steady 82 Kgs . The ongoing advice and guidance I received keep me on track. Marco provided a range of strength training exercises which dramatically improved my physique. Well worth it. Thanks Marco.

- Jon G.

I started training with Marco in August 2022. When I started, my primary goal was to lose body fat and gain strength. Although before I started training with Marco, I was regularly hitting the gym but I was not clear on which exercises I needed to do and as a result, I was not able to lose weight.

In my first meeting, Marco asked me several questions about my daily routine, nutrition and expectations from the training, upon which Marco provided me with a personalised nutrition plan along with a workout plan. He is unlike other coaches who'll forget you after providing a diet plan and workout plan. Instead, he'll be in constant touch with you to track your progress and answer your questions. He also used to come to my gym and physically demonstrate the exercise forms/postures/techniques to me.

Within 4 months of training, although my target body weight was 72 kgs, I shed nearly 15 kgs of body weight, bringing my weight from 84.6 kgs to 69.5 kgs and my body fat percentage reduced from 30% to 21%.

Soon after 4 months of training, he altered my nutrition and workout plan for body recomposition so that I start gaining lean muscle while losing fat. During my training with Marco, not only did I follow his advice but I also learnt the basics of nutrition and training. Since then, I have been following his nutrition plan and workout plan to achieve my goals.

- Ankit K.

Frequently asked questions

Not sure if Mediterranean diet and lifestyle coaching is the right fit for you?

Here are the questions I get asked most.

Getting started

How do I get started with Mediterranean diet and lifestyle coaching?

Fill out the form above. Once it's complete, I'll arrange a time for us to chat about your goals, and I'll send an email with an invoice attached
Pay the initial invoice to get things rolling
I'll send you a link to join our online coaching platform
You'll fill out a health and lifestyle questionnaire covering your goals, current diet, exercise habits and lifestyle
Based on your answers, I'll create a custom nutrition plan and exercise programme just for you
From there it's ongoing support, guidance and accountability every step of the way

Personal interaction and support

I understand some people thrive on face to face interaction and the physical presence of a coach. You might feel online coaching lacks the personal touch in person sessions provide, but I bridge that with personalised feedback and constant messaging support to keep you motivated and connected.

You can text, call, email or use our online coaching platform, and I usually reply within the hour. If you live locally, we can even meet for a coffee and a chat. As often as you need my help, I'm just a text away.

Accountability

Some people find the physical presence of a coach keeps them more accountable, and it's easier to let an online session slide. I help by setting regular, consistent workout times and using reminders, then tracking your progress through the platform, text messaging and daily check ins to keep you motivated and on track.

Exercise form and technique

Checking form through a screen can feel like a gap compared to having someone adjust your posture in person. If you're local, we can schedule an in person session at your home, a local park, or a gym. Otherwise, simply send a video of yourself doing the exercise and I'll send back a detailed demonstration with personalised corrections and modifications for your level.

Equipment and environment

You don't need any fitness equipment to get started, especially if you're training at home. As you progress, you might want some basic gear like adjustable dumbbells and resistance bands. A gym membership isn't essential either, though some people find the energy of a gym genuinely motivating as they get stronger. Whatever space and equipment you have, I'll build your programme around it.

Home gym equipment →

Technical issues

Not everyone is comfortable with technology, myself included some days. If you run into issues with the platform or app, internet connection, video calls or anything else, I'll help you troubleshoot it. The coaching platform itself is genuinely user friendly.

Cost and billing

Some people wonder if online coaching is worth it compared to in person sessions. With coaching, you're not paying for one hour. You're getting an entire month of support and guidance, with me working behind the scenes to make sure you're getting real results. You'll be billed automatically each month until you choose to cancel. I handle all card payments through Square.

If any of this sounds like what you've been looking for, I'd love to help you build it.

Not ready for one-to-one coaching just yet?

Marco's Mediterranean Method is the self-paced version of everything I teach. Seventeen weeks of structured guidance at a fraction of the coaching investment.

Start Marco's Mediterranean Method →

Get your free personalised nutrition plan →

Health should feel like your best life, not a break from it.

Marco ☕

About Me

I'm Marco Asnicar, personal trainer, nutrition coach and founder of Vitality Marco. I didn't discover the Mediterranean method. I grew up living it, shaped by Italian roots, real food and movement as a natural part of daily life. I coach men and women aged 35 to 55 to do the same. No restriction. No fads. No giving up the life you love. Just a way of eating and living that genuinely feels good and gets better every year.

Want to know more about my story and approach? Read my full About Me page →