01
Training that fits
Efficient strength and conditioning built for your level, schedule, and equipment.
Personalized coaching for busy professionals
Build a stronger body.
Make it fit your life.
Build strength. Lose fat. Reclaim your energy—without sacrificing your career, family, or favorite foods.
For men 30–55 and women over 40. Online coaching and weekend training in Atlanta.
Download the Free Guide
Free PDF · Practical food, movement and recovery tips.
Enter your email on Payhip to download. Coaching is optional.
Meet your coach
Coach Mal
TrapandFitness Coaching
Certified through AAAI Fitness · Certified Nutrition Coach · Online Personal Trainer
Consistency beats intensity.
I’m Malcolm Mayers, better known as Coach Mal. For more than 10 years, I’ve helped people improve their functional strength, nutrition and weight-loss habits. My coaching starts with understanding you, then building a plan you can put into practice.
As a certified nutrition coach and online personal trainer, I help busy professionals build strength, lose fat and create routines that fit alongside work and family. Based in Atlanta, I offer online coaching, weekend in-person training and practical nutrition support.
Expect personalized workouts, clear weekly priorities and regular progress reviews. We focus on repeatable standards for real life.
Experience behind your coaching
More than 10 years in functional strength, nutrition and weight loss. Over 50 clients supported across different backgrounds and fitness goals.
Personal training experience at Planet Fitness (2021–2024), including group fitness instruction and weight-loss support.
View my Trainerize profileThe TrapandFitness method
A practical system.
A routine you can repeat.
Motivation changes. Your structure shouldn't. Coach Mal builds the plan around your life, then coaches the standards that keep it moving.
02
Nutrition with range
Clear portions, protein targets, and flexible choices—without an all-or-nothing diet.
03
Accountability that moves
Ongoing coaching, real adjustments, and standards that survive stressful weeks.
Client progress
Real people.
Progress worth celebrating.
These photos show individual client outcomes, not a promise of results. Results vary. The original images do not state the timeframes.
Find your coaching starting point“Coach Mal always has something up his sleeves and very talented,I can always look forward to the challenge inspiration and support . Love it!”
Carmen Miller · Client feedback
Coaching services
Choose the support
that fits your week.
Personalized training, practical nutrition guidance, and accountability for busy professionals. Choose nutrition coaching, online coaching, or hands-on weekend training in Atlanta.
01 / TRAIN ANYWHERE
Online coaching
Customized workouts, nutrition guidance, weekly check-ins, habit coaching, and progress tracking.
From $109 / month
Six-month commitment. Month-to-month coaching is $149/month.
Apply for Coaching02 / ATLANTA · WEEKENDS
In-person coaching
Up to 4 weekend sessions per month, personalized strength and fat-loss programming, form correction, check-ins, and progress tracking.
From $189 / month · 1:1
Six-month commitment. Couples from $139/person/month with a six-month commitment. Small-group training is $25/person/session.
Apply for Coaching03 / BUILD BETTER HABITS
Nutrition coaching
Practical nutrition support that fits your schedule and your goals.
Monthly nutrition coaching
$50 / month
New client first month: $40
Get help building a consistent eating routine, planning meals, and making sustainable food choices. Training is available separately.
Ask Coach Mal04 / ONLINE + ATLANTA
Hybrid coaching
Combine online support with weekend in-person training in Atlanta. Coach Mal confirms the session schedule, online support and total price before you enroll.
Price: personalized quote. In-person sessions are not automatically included in an online plan.
Ask about hybrid coachingNew-client first-month discounts apply to monthly online, 1:1, couples, and nutrition coaching only, subject to eligibility confirmation by Coach Mal. The listed monthly rate applies from month two. Three- and six-month plans require the stated commitment; confirm billing and cancellation terms with Coach Mal before payment. Couples prices are per person; small-group training is $25 per person per session with no first-month discount. Complete the free assessment to see your scores. When you are ready, use the separate coaching application; your assessment results are required. Applying is optional and does not require a purchase. Coach Mal reviews your goals and follows up using your preferred contact method before enrollment.
FULL COACHING PROGRAM
Looking for a complete coaching journey?
The complete 12-week Structure Reset is $597 total, with its own progression and enrollment. Purchase securely through Trainerize, then complete account setup and onboarding.
Still deciding where to start? Take the Free Assessment to identify your top coaching priorities.
Online + hybrid coaching
Your coaching plan,
in one place.
Start with Coach Mal, then use the coaching app for your workouts, progress and communication once your account is activated.
Ready to apply for coaching?
Complete the free assessment first, then submit your goals and schedule on the separate application page. Coach Mal follows up about the right service and enrollment.
Access your coaching app.
Once Coach Mal adds you to Trainerize, use your invitation email to set your password and download the app. Check that email first if you have a branded app link.
For The Structure Reset, purchase the program before onboarding and app access. For other coaching services, applying does not create an app account; Coach Mal confirms enrollment before your invitation is sent. If you are already enrolled and cannot find your invite, contact Coach Mal for a new one.
Free coaching assessment
Start with clarity.
Take the free assessment.
Complete the free Five-Pillar Assessment to see your scores for health foundation, nutrition, training, recovery, and consistency, plus practical priorities. Applying for coaching is a separate, optional next step.
- 20 focused questions
- Immediate five-pillar score
- Practical coaching priorities
Common questions
Before you get started.
What happens after I apply?
Coach Mal reviews your assessment, goals and availability, then contacts you using your preferred method to discuss your coaching options. Applying does not enroll you or create an app account. If you haven’t heard back within two business days, email mayers238@gmail.com.
Which service should I choose?
Online coaching supports training wherever you are. Weekend training is for hands-on sessions in Atlanta. Nutrition coaching focuses on eating habits. Hybrid combines online and in-person support with an agreed quote. The free assessment helps identify your priorities.
How is the 12-week program different?
The Structure Reset is a separate, fixed 12-week online coaching program for $597, with four private 30-minute virtual calls and weekly reviews. It does not automatically renew. In-person sessions are separate. Review the full program.
How does the first-month offer work?
Eligible new clients receive the displayed introductory price for the first month of monthly online, 1:1, couples or nutrition coaching. The regular rate applies from month two. Small-group sessions and the $597 program are excluded.
What are the cancellation and refund terms?
Ask Coach Mal for the terms for your selected service before paying, including commitment length, renewals, missed sessions, cancellation and refund eligibility. Keep your written enrollment agreement and checkout receipt. Read enrollment information.
Do I need to purchase before downloading the app?
Monthly coaching starts after your enrollment is confirmed. For the Structure Reset, purchase first and follow the Trainerize setup instructions. Use your invitation email to activate the correct account.
Contact Coach Mal
Let’s build your structure.
Questions about coaching, enrollment or app access? Email Coach Mal directly.
mayers238@gmail.comAtlanta · Weekend in-person sessions by arrangement
Online coaching · @TheCoachMal
Free resources Macro calculator · Workout PDF · Starting Point Builder
Free nutrition starting point
Know your numbers.
Build your structure.
Enter a few details to estimate daily calories and macros. You’ll get one clear action to start with today.
Your entries stay in this browser and are not submitted to Coach Mal.
YOUR DAILY STARTING POINTTF / NUTRITION
NUMBERS WITH A PURPOSE.
Complete the form to see a practical estimate for your goal.
calories / day
PROTEIN
CARBS
FAT
START HERE
Want these targets built around your schedule? Explore personalized coaching →
LET’S PERSONALIZE THIS.
This combination of details produces a very low calorie estimate. A general calculator cannot give you a useful daily macro target here. Talk with a registered dietitian or qualified clinician for an individualized starting point.
See Coach Mal’s coaching options →Estimates use the Mifflin–St Jeor resting energy equation and an activity multiplier. Daily needs vary; use your progress over 2–4 weeks to adjust. The formula’s sex input is a biological estimate and may be less accurate for some people. For adults 18–80 only. If pregnant, breastfeeding, under 18, living with a medical condition, or managing a history of disordered eating, seek individualized guidance before using a calorie target. Learn about personalized energy planning from NIH.
Free six-week workout
Six weeks. three moves.
One clear plan.
Start building momentum with Coach Mal's Full-Body Fat-Loss Challenge—an equipment-light plan designed for busy schedules and scalable to your current level.
6-week progression
Beginner-to-advanced options
Printable tracker
No gym required
PDF · 6 pages · Instant download · No email required
FULL-BODYFREE PLAN
FAT-LOSSCHALLENGE
6 DAYS · 3 MOVES · UP TO 5 ROUNDS
01STEP-UPS
02PUSH-UPS
03MOUNTAIN CLIMBERS
Your next move
Don't guess.
Get your starting point.
Choose what fits you now. Get a focused recommendation, then email your summary directly to Coach Mal.
“The life you want begins with the standards you refuse to lower.” — COACH MAL