Testimonials for Mark Diaz,
Founder of Primal Rotational Patterns

My name is Virginia. I am 74-years-old. I spent my life caring for others — my own parents, my in-laws, and my four awesome children. Unfortunately I ignored my own physical health because of lack of time and energy.

In 2019, after 40 years of working and living, I fell and injured my right shoulder, back, and hip. I started to have pain all the time. My options: I could have cortisone shots or surgery. I could try physical therapy. I gave it a go, but was unsuccessful.

My biggest concern about trying a “fitness program” was that it would be so far away from my abilities that it would be a non-starter. Gyms don’t cater to the elderly or the out-of-shape, and I was worried about failing.

Mark had a workout for me that I was able to do. When I go to see him, I don’t feel like a rockstar, but I also don’t feel like I’ve been marginalized. The work is hard, but I’m getting it done and getting better doing it.

In September 2024, I had an X-ray that showed I had a bone-on-bone right hip that would require replacement. It is now March 2025. I have not had the surgery, but my pain is down and I move better than I have in the last 6 years.

Thank you, Mark.

They say it’s never too late and at 77 years old I know they are right since I’ve discovered PRIMAL ROTATIONAL PATTERNS and its owner MARK DIAZ… (my personal trainer and new friend) …my life has drastically changed.

I’ve been unfortunate enough to have had two hip replacements along with a left knee replacement… and I had lost my full range of motion almost 17 years ago.

BUT, since hooking up with Mark and his gym for the short past 5-6 weeks, I have noticed an increased / tremendous amount of flexibility and range of motion that I haven’t had in years… I once again can bend enough to tend to my feet as well. I’m also feeling a difference from within my body AND, being a diabetic with severe hihg numbers in the past, I feel that the program has helped monitor my sugar levels tremendously!

I referred one of my close friends (who has been experiencing joint pains due to past accidents) to Mark, and she has found almost instant pain relief / a new lease on life as well.

Unfortunately, I do not have the background – nor have I ever had the opportunity to become – this health conscious and aware of my body BUT, through Mark’s professional training and protocol, I am understanding more and more about what is happening within my body and these results are phenomenal!

I would recommend any opportunity of your reaching out and working under Mark’s direction… BOTH HIS PROTOCOL AND HIS PERSONAE ARE LIFE CHANGING to me!

Every day since I enrolled and comitted to PRIMAL ROTATIONAL PATTERNS, I reflect on how much this and Mark have helped me… and I feel that there’s much more to come from this for me as well!

– Tony Tersillo, Gardiner, NY

I reached out to Mark Diaz, in November of 2015, after I barely completed my first “GORUCK- Light” event. At 52, I wasn’t ready to throw in the towel, and slowly let myself get worse and worse each year. I was having issues training due to pain in my left shoulder, knees, and feet. At 53, I am happy to report that my shoulder feels great – I bench press without pain. I Ruck without no pain.

I will say, if you are patient and follow the protocols, you will be very happy with the results. I was seriously considering Hormone Replacement Therapy, but was concerned about the side effects 15 years from now. Mark, thank you.

Lawrence F. Betz, NSCA-CSCS
Former Director, Brooklyn Athletic Club

I’ve always managed to keep a pretty active lifestyle, whether it was through gymnastics, cheerleading, or just plain gym time. In 2005, I decided to become a certified personal trainer, and I began training full time.

Needless to say, it didn’t take long to realize where my passion was. My career as a personal trainer eventually led to a strong desire to push my body even further, and I began to participate in figure competitions. My first competition was an NPC show where I placed 4th in my category.

Months later, I met Mark Diaz. I was intrigued by his knowledge and willingness to help me as I prepared for my next competition.

We worked together for two months, and I was astounded by how I was able to drop fat and cut in specific areas so quickly to achieve my goals. It was motivating to say the least, as I watched my body fat significantly drop in a matter of weeks! It gave me the confidence needed to compete in three shows in June alone! My first in June was another NPC event where I took 6th place. One week after that , I competed in an INBF show where I placed 2nd, and my third, another INBF show, I competed in two categories, Figure and Fit Body, and placed 2nd in both.

Other than being professional, highly knowledgeable, flexible with my schedule, and a pleasure to work with, my experience with Mark has helped to build my confidence in knowing that I can control the smallest details of my body, and when doing figure, a girl knows that every detail counts. Thanks, Mark.

Paulette Devito
Figure Competitor, Certified Personal Trainer

I was a 33-year-old New Yorker, looking for a challenge. I found it with the help of my strength coach, Mark Diaz.

I have been working with Mark since the summer 2010. When it came time to find a trainer, I was not comfortable with anyone, especially after watching how trainers from chain gyms care for their clients. Mark is different. He was honest with me from day one. With Mark’s guidance and knowledge, I have become comfortable enough to train in the gym, in the free weight area, alone!

Thanks to Mark, I was able to complete my first ING NYC Marathon in 2011. What’s more, I not only completed the marathon, but was recovered from it within the week. Mark is an excellent trainer, and I love his professionalism. He has taught me very valuable lessons in- and outside the gym.

Though we do not see each other on a regular basis for training, we meet on a monthly basis for follow up on nutrition, and to check my progress in the gym. He reviews my program and explains everything to me. His instructions are clear and concise. When I have more questions about the program or if I forget an exercise, he is always available to answer any of my questions or concerns. I no longer worry about other trainers telling me what to do, because I (now) know what I am doing.

Today, I am more confident in and outside of the gym. I am outgoing, and ready to tackle this new life I am building for myself. Before I started working with Mark I was 172lbs and 25% body fat. Now, I am 156lbs and my body fat has dropped to 17.2%. Thank you, Mark!

Raquel Mejia
Businesswoman

Mark Diaz supervised my strength conditioning from July 2003. I am a competitive fighter in Seido karate – a demanding and hard striking style of martial arts. In the last three years, I competed and won my division in four world tournaments in Tokyo, Japan; New York, NY; and Sydney, Australia. In my most recent world tournament in Australia in December 2003, my training under Mr. Diaz was instrumental in my strength, power, and speed gains, which led me to a first place finish in the 1st kyu – Advanced Brown Belt Division kumite (fight).

As I prepare for another world tournament in South Africa this September, and my black belt promotion in October, I put my training confidently in the hands of Mr. Diaz. Beyond his knowledge, he has a sensitivity to my needs and concerns as an athlete, and makes me feel that we are truly a team sharing the same goals. His expertise in the field of sports conditioning, and his excellent motivational coaching style are an invaluable asset to my training and to that of any competitive athlete. It is with this confidence that I highly recommend him to any athletes training to reach their greatest potential.

Ash Roeca
Black Belt, Seido Karate, Certified Personal Trainer

When I started training for the New York marathon in 2005, I felt pain in my right knee for days whenever I ran more than five miles. In our first session last fall, Mark identified several imbalances in my lower body strength. I was thrilled to learn I could fix the problem, but frustrated by my inability to get to the gym and do so. As a new business owner, I always found a work obligation that took priority.

Mark coached me not only physically, but also emotionally. He offered encouragement, while gently yet firmly reminding me to schedule a training session – even if I could only squeeze in 45 minutes between meetings.

After several months, another trainer remarked on my hamstring strength. The comment caught my attention because that had been a problem area. I dusted off my running shoes and hit the park. Within a couple of weeks, I was running five and six miles at a clip – pain-free.

Mark helped me strike a healthy balance between my crazy career and physical fitness. I’ve learned how to make the most of my workout time, and the improvements in my strength and overall fitness encourage me to keep going. In fact, I’m in better shape now as I approach my mid-30s than ever before.

Mistina Bates
CEO, Market It Write

I am a formerly nationally-ranked skier. When I first came to see Mark for strength coaching and injury rehabilitation, I weighed approximately 220 lbs., was 20% body fat, and was recovering from a total Achilles reconstruction.

After three months of working with him, I had lost 20 lbs., and was down to about 12% body fat. My calf was working well enough for me to fully participate in my ski season, and for the first time since my training accident, I began to believe that I could make a full recovery. In fact, I had my best ski season in recent memory.

Mark’s coaching is much more than just a great workout. Through working with him, I gained new insights into training, nutrition, and therapy. From a nutritional standpoint, I had been short-circuiting myself for years, and never realized it. He knew how to help me fix my injury AND train me for my sport, so that I did not have to miss my season, and through his connections to top health professionals, I got the best treatment to make a fast recovery. He truly presents a comprehensive, high-level service.

Scott Stein
Ski Coach

Balancing a two-sport athletic career requires a lot of careful planning and integration of goals. It demands a delicate balance of time management, focus and organization.

As a member of the Canadian National Track and Field team, I run the 800 meters, as well as run as a guide for blind teammate Jon Dunkerley, in the 100, 200, and 400 meter events with the Paralympic team. Now add to that challenge, having a strength coach 800 miles away…

In 2009, I was introduced to Mark Diaz. Mark was highly recommended by Clark Flynn, who described Mark Diaz as a no-nonsense coach with the skills to develop superior strength programs. With confidence in his skills, Mark became my strength coach, despite the distance and border between us.

Mark went to work quickly assessing my condition using his own unique approach to performance analysis. I gave him my requirements, and from the data, he developed a customized strength program and supplement protocol to allow me to train for both events simultaneously, as well as time my conditioning peaks to match performance goals. When we started, Coach Diaz was new to track and field training, but he adapted my program and helped me build the strength to launch my running power. His coaching experience helped me win 4 National titles and also helped prepare me to compete at two World Championships and Pam Am Games.

In 2011, Coach Diaz became my official head coach and is now designing my running workouts, strength and conditioning programs, and nutritional protocols. I am confident his expertise will be a factor in my 2012 Olympic accomplishments.

Coach Diaz is direct, and takes a strict approach that gets the job done. His instruction has been consistent and steady, raising the bar for me to achieve new milestones. The 2009 season was a challenge for me to communicate with Coach Diaz, because I did not have face time with him. We have since improved that, and introduced tools to allow more communication and pre-set face to face meetings to evaluate and adjust our strategy, taking advantage of technology to share results real-time.

The key to remote coaching is weekly and at times, daily communication. Working with Mark Diaz has and will continue to be a direct contributor to my athletic performance and success.

Update, 2012: This year at the Paralympics Sean Young and John Dunkerley placed eighth in the 400-metre T-11 (visually impaired) dash with a time of 0:55:27. They also ran on Canada’s 4x100m relay team and the team placed sixth in the T 11-13 race.

Sean Young
Canadian National Champion, 800m (able-bodied), 400m, 200m, 4x100m (paralympic guide)