You build in the gym
Structured strength training, progressed week to week, built around your schedule and your equipment. The gym isn't where you burn calories. It's where you build the shape you actually want to see in the mirror.
1:1 AND GROUP FITNESS AND NUTRITION COACHING
Build abody you'reproud of.
Coaching men and women in their 30s who want to lose fat, build real muscle, and finally feel good in their own skin.
Eat and trainwith confidence.
No living in the gym. No endless cardio. No boring food.
Book a strategy call
60 minutes. If it's not a good fit, we'll point you in a better direction.
Client spotlight
Blake, 44 years old
Lost 25lbs
in 90 days
with two daughters in grade school
Stephanie, 30 years old
Lost 15lbs
in 60 days
while raising a 6 month old and a 2 year old
Stop using the gym to burn calories
Structured exercise is one of the smallest contributors to your total daily energy expenditure. Period. You can't outtrain your weekends.
So your time in the gym should go toward building muscle. Then nutrition becomes the lever for losing fat and revealing what you built.
You reveal it with food
Stubborn fat is a food problem, not an effort problem. Targets built around the food you already eat, including weekends, dinners out, and whatever's left on the kids' plates. No meal plans, no banned foods, no starting over on Monday.
You lift with confidence
Some people lift too heavy with sloppy form and get hurt. Others lift too light because they're scared of getting bulky. Both stall. Controlled reps, good form, and real progression build more muscle over time and keep you training for decades. I learned this with two shoulder reconstructions. You don't have to.
You stop guessing
Every week you send a check-in. Every week you get a recorded review of your numbers, your training, and exactly what changes next. And if something needs talking through properly, you say the word and we put a call on the calendar.
Your timeline depends on where you're starting
New to training, or coming back after years off
You can lose fat and build muscle at the same time. If you trained seriously in high school or college, you'll likely rebuild faster than you think. That's why people in this spot see real change inside 90 days.
Training consistently for years
You can't do both at once at any useful rate. You need a building phase and then a cutting phase, each with its own stretch of time.
Most people stall because they're running the wrong approach for their training level.
It's not your age
Most people in their 30s blame their metabolism. It's rarely the real reason.
What actually changed is your life. A desk job instead of practice. Takeout instead of a dining hall. A few drinks every weekend. Less sleep, more stress, and workouts that got random.
Your metabolism didn't fall off a cliff. Your routine did. And a routine can be rebuilt.
Doug was 49 when he lost 25lbs in 90 days.
Diane was 65 when she lost 18lbs in 4 months.
Age wasn't the problem for either of them.
What to measure instead
Your body weight is one parameter. If it never changed again but you had the body you wanted, would you really care? These are the signals that actually tell you the work is working.
Strength in the gym
If the weights on your main lifts are climbing over months, you are building muscle. It's the single most reliable signal you have, and unlike the scale it can't be thrown off by water, salt, or a bad night's sleep.
Photos in the same conditions
Same spot, same light, same time of day, every few weeks. Not daily. Your body changes far too slowly to see day to day, and checking that often tells you nothing except how you feel that morning.
How your clothes fit
Unglamorous and genuinely useful. How your clothes fit through the waist, hips, chest, and arms registers real change long before the scale does, and they can't be thrown off by water, salt, or a bad night's sleep.
Weekly averages, not daily numbers
If you do weigh yourself, the useful figure is the average across a week compared to the week before. A single morning reading swings several pounds for reasons that have nothing to do with fat or muscle.
From the founder, Matt Intili
I learned this the expensive way
I got into weight lifting going into freshman year of high school in preparation for football. After three years, I became a captain of our team that went undefeated for the first time in my hometown's history and won a state championship. I was also a four season captain in winter and spring track.
After high school I went to Syracuse to earn a degree in civil engineering, which came with having to give both sports up. That's when I had to start figuring it out on my own. No practices, no coaches, just me. So I took on strength training and running independently, and learned about nutrition for the first time.
I was studying nutrition constantly outside of my engineering curriculum, running experiments with diets and workouts on myself for months and years at a time. At first I found an approach that worked in the short term, but then I stayed on it long past the point where it was still working. It wrecked my hormones, almost permanently, and it resulted in a severe eating disorder where my relationship with food was severed for around ten years. I developed an obsession with being lean 24/7, 365, and it was not healthy.
Somewhere in there I tore the labrum in my left shoulder. Twice. The first repair was arthroscopic, anchors and sutures. The second was fully invasive, a bone graft with two titanium screws, a plate, and more hardware.
Rock bottom came the summer after that second surgery. I'd lost a lot of muscle and I was still obsessed with being lean year round, so I underfed myself into a vacation just to look a certain way in photos. I got down to 143lb. People told me I looked incredible. I was exhausted, thinking about food every waking hour, and had the worst relationship with eating I'd ever had. That was the trip where it finally landed that looking lean and being healthy are not the same thing, and I'd been chasing the wrong one for years.
So I stopped. I committed to actually fueling my body and rebuilding the muscle I'd lost. Then a structured cut to shed the excess fat and keep the muscle. Then another, cleaner rebuilding phase, followed by another cut, followed by another rebuilding phase, and one more cut. It took two to three years. I finished at 163lb and leaner than I ever was at 143. 20lb heavier. Visibly leaner. The scale was never the thing.
I quit my construction management job in New York City two months after launching this business, the day after I got a promotion and a 10% raise.
I was not a smart kid growing up. Syracuse was a reach for me academically and I got there by outworking it, which is also how I learned everything I know about training and nutrition. Badly at first, then properly. Which is the whole reason I believe what I believe. Anything can be learned. Anything can be rebuilt. Two shoulder reconstructions and ten broken years with food, and I'm in the best shape of my life now.
Most of the people I coach now are where I was once I stopped playing sports. Working a demanding job, no coach, no team, trying to figure it out alone and getting nowhere. I know exactly how that feels, and I know how to get out of it.
Improve how people look, how they feel, and how long they get to stick around.
Who I'm not the right coach for
If you're actively restricting, purging, or losing weight you can't afford to lose, what you need is a clinical team, not a fitness coach. I'll tell you that on the call and point you somewhere genuinely useful. That isn't me turning you away. It's me not taking your money while something more important goes unaddressed.
Our team
Client Success Manager
Sammy Marion
Hi, I'm Sammy Marion, a former Division I gymnast and educator, and I'm passionate about helping people become stronger, more confident, and more comfortable in their bodies.
Read Sammy's full bio
My relationship with fitness started young, through gymnastics. I competed for over twenty years, beginning at the club level before becoming a standout gymnast at Ramapo High School. During my high school career I was named The Record Gymnast of the Year in 2015 and North Jersey Gymnast of the Year in 2016. I won back to back New Jersey state individual titles, and helped lead my team to five consecutive Bergen County championships and a 52 meet dual winning streak.
I continued my gymnastics career at Bowling Green State University, where I competed as a Division I athlete on a full athletic scholarship. Throughout my college career I kept competing at a high level while holding a strong focus on academics. I was named a WCGA Scholastic All-American and graduated Magna Cum Laude with a Bachelor of Science in Education, earning certifications in General Education and Special Education.
After college I returned to my roots at Ramapo High School as an assistant gymnastics coach. Coaching gave me the chance to take everything I'd learned as an athlete and use it to help others build confidence, develop their skills, and see what they were actually capable of.
My background in education shapes how I work with people. I later earned my Master of Education in Literacy with a Reading Specialist concentration at William Paterson University. Being an educator taught me how to meet people exactly where they are, break down complicated information, and help someone build confidence while they're learning something new. That's the part I use most here.
At INF Coaching, I'm the person making sure you're never the client who slips through the cracks. I keep an eye on your check-ins, and I'm here when you need something between calls. I'm currently completing my NASM personal training and nutrition certifications, and once I have them I'll be stepping into an assistant coaching role alongside Matt.
What I believe about all of this is simple. Getting stronger doesn't require extreme dieting, hours in the gym, or constantly trying to change your body. It's about learning how to train effectively, fuel yourself properly, and build habits that survive an actual life.
Athletic background
- Full Division I athletic scholarship, Bowling Green State University
- MAC Specialist of the Week, collegiate debut
- WCGA Scholastic All-American
Coaching and education
- Assistant Gymnastics Coach, Ramapo High School
- BS Education, Bowling Green State University, Magna Cum Laude
- General Education certification, Pre-K to Grade 3
- Special Education certification, Pre-K to Grade 12
- MEd Literacy, Reading Specialist concentration, William Paterson University
Founder and Head Coach
Matt Intili
Hi again. NASM Certified Personal Trainer and Nutrition Coach, former high school athlete, turned civil engineer, turned coach, and the person coaching you personally.
Read Matt's full bio
My relationship with fitness started in high school, in the weight room, getting ready for football. Fifteen years later I'm still lifting weights, and almost everything I know now came from learning it the hard way once I no longer had a team or a coach telling me what to do.
Before this was my job, I spent six years as a construction superintendent running projects in Manhattan, after earning a civil engineering degree from Syracuse where I graduated Magna Cum Laude. I quit that career two months after launching my business, the day after I got a promotion and a 10% raise.
What that education left me with is the way I think about programs and physics. I figured calculus, moment of inertia, center of gravity, friction force, and dynamics would be of little use to me outside of Manhattan. I use all of it in the fitness industry now, more than I ever did there.
I've also been on the wrong end of nearly every mistake I now coach people out of. Years of over-restricting, years of too much cardio and not enough food, two shoulder reconstructions, and a ten year stretch where my relationship with food was genuinely broken. I didn't read about any of that. I lived it, and then had to climb my way back out.
Today I coach or oversee every INF Coaching client myself. My client success manager, who you'll meet in just a moment, helps me manage clients so that there are two sets of eyes and ears on everything, making sure nothing about your progress gets missed.
What I believe about all of this is simple. You don't need meal plans, punishing cardio, or another twenty week grind toward a number on a scale that was never the point. You need structured strength work, enough food to actually recover from it, and someone reviewing your progress every week so you stop guessing and keep progressing.
Credentials and background
- NASM Certified Personal Trainer
- NASM Certified Nutrition Coach
- 15+ years of strength training experience and research
- 10+ years of nutritional practice and research
- BS Civil Engineering, Syracuse University, Magna Cum Laude
- Six years as a construction superintendent in New York City
- Football captain, undefeated state championship season
- Four season captain, winter and spring track
What clients say
Real clients, on camera, shared with their permission.
Blake
Jonathan
Diane
Stephanie
Client results
Every photo below is a real client, shared with their permission.
Blake, 44
Dad of two daughters in grade school. Lost 25lbs in 90 days.
Diane, 65
Lost 18lbs in 4 months, driven mostly by strength training.
Jonathan, 24
Construction superintendent. 90 days. Down 8lbs, lost the belly, bench up to 225lbs.
Stephanie, 30
Mom of two. Lost about 15lbs in 60 days while caring for a 6 month old and a 2 year old.
Kaycee, 28
90 days. Down 12lbs, leaner and more defined for her wedding.
Dean, 22
Works in sales. Only 4lbs down in 30 days, but the belly came in and the strength went up. The scale was never the story.
Candace, 35
Mom of two. 180 days. Only 5lbs down on the scale, but fully recomposed. Stronger and more defined than ever.
Greg, 42
Dad of two, senior project manager in construction. 56 days.
Alexys, 23
180 days. Lost the belly, built real muscle, and came out with visible abs.
Justin, 38
180 days. Leaner, stronger, and a completely different shape through the chest and shoulders.
Results shown are individual outcomes and are not typical or guaranteed. Body composition change depends on your starting point, consistency, medical history, and factors outside any coach's control.
Find out if this is for you
60 minutes. We'll go through where you are now, what's been holding your progress back, and what it would actually take to build a body you're proud of. If it's not a good fit, we'll point you in a better direction.