Marcus Filly
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I'm @marcusfilly, Functional Bodybuilding founder and creator and 6x CrossFit Games athlete
08/22/2026
I spent seven years where training was the center of my world.
When my first daughter was born, I was honestly scared of who I’d be without that.
Turns out the best version of my training, my work, and my relationships all showed up once I stopped making fitness the main thing and started building around family instead.
What’s one thing about being a dad that caught you completely off guard in the best way?
Everyone should quit alcohol at least once in their life. Not forever, just long enough to see what it’s actually costing you.
Alcohol’s byproducts are toxic and they tank your recovery, and that’s the whole game when you’re trying to perform and adapt.
I’m not anti-alcohol, I have it once or twice a week, but most people who’ve never gone 30 or 60 days without it have no idea what it’s doing to their body, their mind, and their energy.
Have you ever taken a real break long enough to feel the difference?
Got a low recovery score?
Well, that’s not a sign to rest and do nothing. Instead, focus on some mobility exercises to get the body feeling gooooood! Here are some of my favorite, save this for later.
DM ‘COACH’ for a custom game-plan around your life to see results like Graham
Graham came to us at 56 thinking he already had things figured out. In 12 weeks he went from 179 to 163 pounds and realized there was a whole level he didn’t know he was missing.
His words: “It’s not just about the workouts. It’s about how you conduct yourself and how you live day to day.”
He is now 56 and in his prime!
Disclaimer: These results are not typical. Individual results will 100% vary based on factors including starting point, consistency, and effort.
longevity midlifehealth
08/20/2026
The greatest gift my wife gave me was permission to stop chasing.
I spent most of my thirties managing fear and calling it ambition. Megan didn’t argue with it. She just kept showing up in ways that made the striving feel less necessary and the present feel like the actual point.
It took me a long time to realize that the person across the table from me had been offering something I wasn’t available to receive. Not because she wasn’t giving it, but because I was too busy trying to fix myself to notice.
What’s something your partner shifted in you that had nothing to do with what they said?
DM me ‘FUEL’ for my full guide to stay lean, build muscle, and keep your gut healthy over 40!
Colon cancer is the number one cause of death for men under 50, and the single best thing you can do in your diet to lower that risk is eat more fiber.
coloncancerprevention strongafter40
You don’t need to train more to get leaner and stronger, and It’s almost never the training that needs to change.
It’s three things: the quality of your reps, the way you eat, and how much you move outside the gym.
Fix those and the outcomes become dramatically different.
What would shift if you stopped changing your workouts and started changing your habits?
DM me “COACH” for a custom plan around your body to drop fat & get strong
Trevor came to us as a burnt-out firefighter with chronic knee pain who didn’t think pain-free training was possible anymore.
Now he’s training 4x a week, eating over 385g of carbs while lean bulking, and pain-free.
We didn’t work around his pain. We trained through it the right way.
DM “COACH” and I’ll show you how we can build a plan for your life!
Disclaimer: These results are not typical. Individual results will 100% vary based on factors including starting point, consistency, and effort.
nutritioncoaching strongafter40
Tom Segura went from 268 lbs and a shattered arm to this. Had to share my take on what I’d actually program for a guy in that exact situation.
Do you agree with my approach? Let me know in the comments!
If you’re in that same spot and want a plan built for you - DM me “COACH” and let’s chat.
comebackstory tomsegura
DM me “FUEL” for my full nutrition guide to help you stay lean and fueled over 40.
Nutrition hot take: you don’t have to quit drinking to get in shape.
I went 4 years without a single drink during my CrossFit days because I thought that’s what it took. Looking back, that binary approach didn’t make my life any better.
The alcohol isn’t what kills your progress, it’s everything that comes after: the bad food, the wrecked sleep, the skipped training, the “I’ll restart Monday” spiral.
You don’t have to quit, you just have to set a limit and stick to it.
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