Marc Vaccaro · Coach
Coaching built on exercise physiology, sports nutrition, and nutrient timing — with one premise underneath all of it: the goal is better movement. Strength and body composition are byproducts of well-coached patterns that carry over into everyday life. Marc Vaccaro holds a B.S. in Sports Medicine and an M.S. in Exercise Science; available in person, remote, or self-guided through the VF Method app.
Train with Marc
All three apply the same physiology and nutrition framework, and all three are movement-led: movement quality, motor control, and functional carryover are prioritized before load in every format. The difference is intervention depth: how often programming adjusts, how directly Marc supervises, and how quickly feedback signals (weight trend, performance markers, recovery scores) close back into the program.
— In person
Programmed training and nutrition supervised in person at Marc's gym in Westchester, NY. Movement screen on intake, periodized phase blocks, and nutrition aligned to the training stimulus.
From $175 / session · packages save up to $1,000 — see all rates
Book a session— Remote
An individually written program run from your own training environment, with Marc reviewing the logged data. Volume, intensity, and nutrition targets adjust on evidence: logged sets, weight trend, and daily recovery scores.
Monthly · by application
Apply for coaching— Self-guided
The VF Method framework, self-administered: periodized programming, body-composition-derived nutrition targets, daily recovery check-ins, and Atlas, an AI assistant trained on the methodology. No waitlist.
iPhone · on the App Store
Download the app
The coach
Marc Vaccaro holds a B.S. in Sports Medicine and an M.S. in Exercise Science, and is certified in sports nutrition through George Lockhart's program. He has spent more than a decade applying exercise physiology and periodized nutrition with clients in person and remotely, from first-time lifters to athletes returning from injury.
"You don't train for strength. You train for movement — strength is the side effect, body composition is downstream. The carryover into everyday life is the point."
Education
B.S. Sports Medicine · M.S. Exercise Science
Nutrition lineage
Certified through George Lockhart's sports-nutrition program. Lockhart is the nutritionist behind UFC champions Conor McGregor and Khabib Nurmagomedov; his framework for weight management, hydration cycling, and intra-block fuel partitioning is the substrate of every nutrition plan VF Method builds.
Movement lineage
Training philosophy informed by the Ido Portal approach: movement quality screened before intensity is added, joint integrity treated as the precondition for load progression, and full active range of motion in every pattern the body is asked to express. The goal is movement that transfers — programs build the hinges, presses, pulls, carries, and rotations that show up in daily life, not just under a barbell.
Every decision in a VF Method program, from exercise selection to nutrient timing, is grounded in the exercise physiology literature and the frameworks above.
The method
Every decision on load, nutrition, and recovery is governed by these four principles.
01
Strength and body composition follow well-coached movement, not the other way around. Every program prioritizes joint integrity, full active range of motion under load, and motor patterns with direct carryover to everyday life — hinging, squatting, pushing, pulling, carrying, rotating. Load progresses only on positions the joints can own, and pain is treated as data on load, position, or recovery rather than something to push through.
02
Programs run in structured mesocycles. Volume and intensity wave by design, calibrated against logged performance and RPE, so adaptation accumulates instead of stalling at a plateau.
03
Macro targets are set from body composition and distributed around the training stimulus: carbohydrate concentrated around sessions, protein held at 0.7 to 1.0 g per lb of body weight daily, intake periodized with the training block.
04
Sleep, soreness, and energy are logged daily and feed back into programming. A training stimulus only produces adaptation if the system can absorb it; recovery data decides when to progress and when to hold.
Field Notes
Short essays from Marc on training, nutrition, and recovery — translated from the literature into what actually changes how you train.
— Nutrition
The internet says a post-workout window. The literature says the day's total. Here's what the position stands actually conclude — and what to do when you can't hit the number.
Coming soon— Movement
Loading patterns the joints can't yet own is how injuries get built. The order matters: full active range, then control, then load. The order is why most lifters plateau.
Coming soon— Programming
Mesocycles and waves were built for athletes preparing for an event. For everyone else, the same tools work differently. The goal isn't peaking — it's accumulating adaptation that holds.
Coming soon— Recovery
Training is only the stimulus. Adaptation happens when the system can absorb it. Three numbers tell you whether to progress, hold, or back off — and they're easier to track than your macros.
Coming soon— Practice
The app gives you precision. The hand gives you portability. Lockhart's framework uses both — and the question of which to use when has a real answer.
Coming soon— Methodology
UFC nutrition and movement practice look unrelated until you read them carefully. Both treat the body as a system that adapts to specific demands. The overlap is the framework.
Coming soon
The app
Book a session
Use the form below to request a session. The first consult is free, runs about 20 minutes, and covers training history, current goals, injury and medical context, and whether VF Method is the right fit. Marc replies within 24 hours.
He'll reach out within 24 hours to confirm your session.
Words from clients
"Marc is the first coach who actually changed how I eat. Three months in, the scale moved — but more importantly, my training did."
"He treats it like a relationship, not a script. When my hip flared up he rewrote the whole week. No other coach would have done that."
"I came in trying to lose 20 pounds. I left understanding why my body was holding it in the first place. The app makes it feel like he's there every day."
Questions
Rates depend on the format. In-person sessions, remote monthly coaching, and the self-guided app are priced separately. Book a free consult or apply, and Marc will provide exact numbers before any commitment. No payment is taken on this site.
Marc reads every request and replies within 24 hours to confirm a time. The first consult covers training history, current goals, injury and medical context, and whether VF Method is the right service for your situation. If it is not, he will say so and refer you elsewhere.
No. In-person training happens at Marc's gym in Westchester, NY, but remote 1-on-1 coaching runs anywhere: individually periodized programming, macro targets recalibrated against your weight trend, direct messaging through the VF Method app, and video review of technique.
Strength is a quality, not an outcome. The body builds movement patterns first; everything downstream — load tolerance, body composition, athletic carryover — sits on top of how well those patterns are taught. Programming that skips this produces strong people who move poorly and accumulate injury. VF Method programs movement quality first: full active range of motion, joint integrity under load, and patterns that show up in actual life — hinging to pick something up, rotating to throw, pushing overhead, carrying weight asymmetrically.
Yes, within scope. Marc's degrees are in Sports Medicine and Exercise Science, and every program begins with a movement screen; load progresses only on patterns the joints tolerate. Coaching does not replace medical clearance. Note the injury in your booking message and the intake will account for it.
The app delivers the framework self-guided: periodized programming, body-composition-derived nutrition targets, daily check-ins, and Atlas AI. Coaching adds individual programming, weekly adjustments from your logged data, and Marc reviewing your trends directly. Private clients use the same app with Marc on the other end.
It depends on starting point, training history, and adherence. Neuromuscular adaptations typically register within 2 to 3 weeks; measurable body composition change generally requires 8 to 12 weeks of consistent training and accurate logging. The program targets adaptations that persist after the block ends.
Field Notes
No funnels, no "10 secrets" lists. Just what the literature actually says about training, nutrition, and recovery — and how to apply it.
Confirmation on the way. Check your inbox (and spam folder) for a hello from notes@vfmethod.app.