THE SPARK METHOD
LOSE 15-50+ LBS, BUILD VISIBLE MUSCLE DEFINITION, AND FINALLY TRUST YOUR BODY TO MAINTAIN RESULTS—WITHOUT FIGHTING YOURSELF EVERY STEP OF THE WAY ↓
THE SPARK METHOD
LOSE 15-50+ LBS, BUILD VISIBLE MUSCLE DEFINITION, AND FINALLY TRUST YOUR BODY TO MAINTAIN RESULTS—WITHOUT FIGHTING YOURSELF EVERY STEP OF THE WAY ↓
THE SPARK METHOD
A MORE STRATEGIC WAY TO SUPPORT YOUR BODY — GROUNDED IN DATA, GUIDED BY NEUROSCIENCE, AND BUILT AROUND YOUR REAL LIFE. ↓
IF YOU'RE LOOKING FOR A MORE STRATEGIC WAY TO SUPPORT YOUR BODY, YOU DON’T HAVE TO CHOOSE BETWEEN PROGRESS AND FEELING GOOD.
THE RIGHT APPROACH DOES BOTH.
Many programs frame the choice as: push yourself into extremes to change your body, or let go of your goals entirely. But that choice isn’t real — it's just the story most people have been handed.
There’s a middle path that doesn’t require force, restriction, or self-abandonment.
A path where how you feel and how you function matter just as much as physical change.
If expanding your physical capacity, feeling more connected to your body, and building strength or definition are things you care about, you don’t have to pursue them at the expense of your well-being. Progress doesn’t need to feel like a battle, a restart cycle, or a rigid protocol that overwhelms your life.
The Spark Method is for people who want an approach that honors both the internal and external — where how you feel, how you move, how you manage stress, and how you support your physiology all work in the same direction.
When you tune into what your body actually needs — and your movement, nutrition, and daily patterns reflect that alignment — physical change stops feeling like something you force. It becomes the organic outcome of working with your system rather than against it.
The Spark Method shows you how.
"I remember being so petrified about not tracking macros and now it's like… I don't need to do that. I'm going off the way that I feel. And I'm seeing results—going up in my gym weights, seeing physical results, my clothes are fitting differently."
— Victoria G.
HERE'S WHAT NO ONE TALKS ABOUT.
A lot of approaches reduce change to formulas:
“calories in, calories out,” “track everything,” “measure every bite.” And for some people, that structure can be helpful — until life gets full, responsibilities stack, and the process starts feeling more mechanical than meaningful.
When that happens, it’s easy to assume the problem is discipline. But often, that sense of friction or disconnection is information.
It can be your body’s way of signaling that the current approach isn’t aligned with your capacity, your nervous system, or the realities of your life.
What looks like “overthinking” or “falling off” is sometimes just your system asking for something different — a strategy that respects both your physiology and the way you move through the world.
Instead of another push for perfect consistency, the real shift happens when your goals, your body, and your daily behaviors start communicating with each other.
The Spark Method is built to help you create that kind of alignment.
HERE'S WHAT NO ONE TALKS ABOUT.
YOU KNOW THE RULES.
Calories in, calories out. Weigh your food. Track your macros. But no one mentions how disconnected it feels to measure chicken breast when you're already managing work, relationships, and a full life. When you have an actual life to live, the rigid tracking feels like it goes against who you are.
What if that disconnection is data? The truth is: you're not failing at discipline—you're succeeding at being human (hang with me here). Sometimes what looks like "overthinking" the plan is actually your body trying to tell you something important. Those messages are clues to what needs rewiring in your subconscious mind.
You don't need another motivational speech about staying consistent. You need someone to show you how your desires and your body can finally speak the same language.
"I'm not even trying to lose weight. I'm not restricting myself in terms of calories… and the scale is still going down. That for me is just mind-blowing."
— Elmarie S.
WHAT'S INCLUDED
- Comprehensive metabolic bloodwork (included) — giving us a deeper view into your physiology so your training, nutrition, and strategy are built on clarity rather than guesswork
- Personalized recomposition protocols - Fat loss and muscle building phases tailored to your body and lifestyle
- Science-backed neurotransformational coaching to rewire the subconscious mind so healthy choices become easy, not forced
- Real-time 1-1 strategy calls for navigating challenging situations without derailing progress
- Weekly email check-ins + Mon-Thur voice/text support for when life gets messy—because it will
- Pattern interruption tools that stop emotional eating and workout avoidance before they start
- Flexible nutrition frameworks that create results without rigid tracking or obsessive measuring
- Complete maintenance protocol so you keep your results without needing me forever
THE SPARK METHOD IS FOR YOU IF:
- You’re interested in strengthening the relationship between how your body feels, functions, and performs — and you want support that acknowledges the whole picture, not just the physical side
- You’re curious about building strength and visible definition in a way that feels sustainable and aligned, rather than driven by extremes or perfectionism
- You’re open to exploring the patterns, habits, and narratives that shape your choices, and how shifting them might create more ease
- You value progress that works within the realities of your life, not rigid protocols that demand perfection
- You appreciate understanding the “why” behind your plan, and want an approach grounded in data, science, and strategy
- You’re looking for structure that respects your capacity — supportive, responsive systems that adapt instead of overwhelm
- You want coaching that balances challenge and compassion, offering both accountability and emotional intelligence
- You’re ready for an approach that helps you create results you can maintain, without the constant cycle of starting over
THIS PROGRAM IS NOT FOR YOU IF:
- You’re looking for rapid change through extreme methods or short-term tactics
- You prefer to follow instructions without understanding the reasoning behind them
- You’re hoping for transformation without exploring the patterns that shape your habits and choices
- You want results on a timeline that doesn’t match your current capacity or lifestyle
- You’re seeking a coaching dynamic that prioritizes comfort over honesty and growth
- You’re not open to inner work, nervous-system awareness, or mindset integration
- You believe your circumstances make long-term change impossible right now
THE TRANSFORMATION
BEFORE:
It’s common for your body to feel like something you’re constantly managing — a checklist of routines, habits, or rules you’re trying to keep up with. Even when you understand what “should” work on paper, it can still feel hard to stay connected to the process, especially when life is full or your capacity shifts. Wanting change can sometimes come with its own tension, making it difficult to find an approach that feels grounded and sustainable.
AFTER:
Your body feels more supported, capable, and responsive. Strength and definition begin to reflect the habits you’ve built, and maintaining them feels natural rather than forced. Movement and nourishment feel aligned with how you want to show up — part of your self-care, not another demand on your bandwidth. You feel more at home in yourself, and follow-through becomes something that flows instead of something you chase.
THE TRANSFORMATION
BEFORE:
You feel like your body is constantly a project you have to manage, instead of a home you find comfort in. You know what to do, but flirt with self-abandonment every 2 weeks. You feel guilty for wanting to change your body (there are bigger problems in the world, right?) which makes it hard to commit.
AFTER:
You've tightened up, built visible definition that people stop to compliment you on, and maintaining is a breeze. You nourish and move your body because it feels like self-care. You feel at home in your skin. You are someone who naturally follows through.
A BODY THAT FEELS SUPPORTED THROUGH FLOW, ALIGNMENT, AND CHOICE.
A BODY YOU LOVE ACHIEVED WITH FLOW, ALIGNMENT, AND CHOICE.
THE SPARK METHOD FRAMEWORK
PHASE 1: REGULATION
Establish clarity, stability, and alignment.
- Explore the patterns, beliefs, and responses that shape your behaviors around food, movement, and consistency
- Comprehensive assessment of your physiology and nervous system patterns to understand how your body and brain interact
- Nutrition + training structure calibrated to your current capacity, lifestyle, and physiological needs
- Tools for interrupting dysregulated patterns and supporting a more balanced internal environment
Typical shifts: steadier energy, improved sleep quality, clearer decision-making, increased strength, better alignment between intention and action
PHASE 2: TRANSFORMATION
Create meaningful physical change through aligned consistency.
- Targeted nutrition strategies that support your goals in a sustainable, responsive way
- Progressive strength programming designed to enhance strength, shape, performance, and physical capacity
- Develop deeper self-trust so consistency feels more grounded, even during travel, stress, or schedule changes
Typical shifts: improvements in body composition, visible strength and definition, more reliable follow-through, stronger connection to your own capability
PHASE 3: INTEGRATION
Sustain results through embodiment and alignment.
- Strategic yet intuitive eating practices that help you understand what supports you — without rigid rules or heavy monitoring
- Movement becomes supportive self-care, woven naturally into your life instead of forced
- Identity integration practices that help you embody your new patterns, making maintenance feel natural rather than effortful
Typical shifts: long-term stability in body composition, consistent habits, deeper body trust, and a sense of alignment that supports your lifestyle
MEET MARILYN.
Marilyn has helped hundreds of women lose 15-50+ pounds and build visible muscle definition—without the mental exhaustion and constant restarts that plague traditional programs. A competitive bodybuilder and powerlifter since 2012, she understands both the science of body transformation and the psychological barriers that keep women stuck.
After watching her own complicated relationship with food and exercise nearly derail her goals, Marilyn discovered that lasting results require rewiring the mind-body connection, not just following another meal plan. She left a promising career with her master's degree to dedicate herself full-time to this approach—and the results speak for themselves.
Marilyn deliberately ensures every client that has entrusted her with their fitness transformation gets the personalized attention that creates breakthrough results. Her unique combination of competitive experience, advanced certifications (including CSCS), and ongoing neuroscience training means she can spot the mental patterns sabotaging your progress before you even realize they're there.
This is why her clients finally succeed where other programs failed—she doesn't just tell you what to do, she rewires how your brain responds to the process itself.
"Marilyn gets it right EVERY TIME I lay an excuse out to her. I'm someone who needs to be called out for the BS and she can sense it every time it happens. I try to look for external blame & ask about quick fix solutions, and she truly puts things into perspective for me in such a beautifully honest way. It's the exact kind of support that I need in my journey. Once I get called it, we bring attention to the BS and I move forward with a proper solution and mindset. And I've already noticed a huge shift in myself and my progress thanks to that!"
- Nicole F.
“I've been working with Marilyn for 6 months and she's an amazingly supportive coach. With her help on nervous system regulation, proper nutrition (aka not undereating), and incorporating fun training sessions, my body is recovering nicely from burnout and stress. I'm also learning on this journey how to appreciate my body as it is, and am starting to shift my mind from focusing on aesthetics alone to focusing on healing my body and helping it become stronger - which feels very rewarding.”
- Elise P.
"Weight loss is such a mental game. If it wasn't everyone would have achieved it. It challenges you in so many ways. Being supported by Marilyn has really made such a huge difference in my progress. Whilst weight is coming down, most importantly I'm overcoming mindset blocks, sabotaging behaviour that has kept me stuck for years. And that's where the magic lies. Creating sustainable results whilst breaking old patterns. Definitely wouldn't be here on my own. Marilyn cares and provides practical strategies you can work with ❤️🧠"
- Ash D.
“I have worked with Marilyn for at least half a year and she has transformed my fitness journey! She is the most incredible, supportive, and knowledgeable coach I have ever worked with, and it's a great honor and privilege to have worked with Marilyn! She can really hone in on the mental and emotional aspects of health that often are overlooked in much of the industry. She understands how important the small habits are to working up to the bigger goal, and she truly knows how to lead her clients to achieve their goals."
- Adrianna M.
PACKAGES + RATES
Pop your details below for pricing and more information.
IF YOU FEEL A PULL TOWARD THIS WORK, THIS IS YOUR INVITATION TO EXPLORE WHAT COMES NEXT.
IF YOU FEEL THE MESSAGE ON THIS PAGE RESONATES, THIS IS YOUR INVITATION TO TAKE A STEP FORWARD.
FAQs
What happens after I apply?
Once you submit your application, I’ll reach out via email or Instagram to learn more about you and share what working together would look like. If it’s helpful, we may schedule a brief call to ensure we’re aligned. If it’s a good fit, we’ll move forward with onboarding and customizing your plan.
How is this different from other coaching I’ve tried?
This approach integrates neuroscience, behavior change, and physiology—not just motivation or instruction. You’ll get support that considers your nervous system, habits, lifestyle capacity, and training needs so your progress feels aligned rather than forced.
Do I have to track macros?
Only if it’s appropriate for your goals, personality, and capacity. Many clients use flexible structures or awareness-based strategies instead. If tracking is used, it’s typically a short-term tool—not a long-term requirement.
Will this feel overwhelming with everything else I’m managing?
The goal is to reduce cognitive load, not increase it. We use systems, structure, and coaching tools that create clarity and calm, making the process easier to integrate into a full life—not harder.
How long is the program?
The minimum commitment is 8 weeks. After that, you can choose to continue coaching if it feels supportive for your goals and capacity. This structure gives you enough time to build meaningful momentum while allowing flexibility in how you move forward.
What if I’ve struggled with consistency in the past?
Consistency challenges often come from patterns in the brain and nervous system—not from lack of desire. We approach consistency through alignment, capacity, and regulation so it becomes more natural over time.
What if I’m not focused on aesthetics at all?
That’s completely welcome. The work here supports strength, energy, clarity, resilience, and body neutrality just as much as physical change. Your goals set the direction—we tailor the strategy around what matters most to you.
STEP INTO A MIND–BODY RELATIONSHIP THAT FEELS CLEAR, GROUNDED, AND SUSTAINABLE.
HAVE MORE QUESTIONS?
Fill out the form or direct message me on Instagram and I'll get back to you within 24-48 hours.
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