Swatfitcoaching

10/31/2025

🎃 It’s officially Halloween! 🕸️

The night’s alive with ghosts, ghouls, and plenty of tricks (and treats 😉). We’re wishing everyone a wickedly fun night — full of chills, thrills, and maybe a little too much candy. 👻🍬

10/30/2025

Walking backwards on the treadmill 👉 secret weapon for 40+ knees 🦵🔥

Here’s why it works:
• Less joint stress than pounding forward 👣
• Lights up quads + glutes to support the knee
• Helps balance + coordination (so you don’t “feel old”)
• Great warmup before leg day or golf
• 5–10 mins is enough ✅

Do it like this:
1️⃣ Slow speed (1.5–2.0)
2️⃣ Hold rails until comfortable
3️⃣ Tall posture, step through toes
4️⃣ 2–3 rounds of 2–3 mins

Stronger knees = more hoops, more golf, more life with the kids. That’s the win. 💪

DM “KNEE” and I’ll send the full knee-friendly warmup for 40+ dads 👊

10/30/2025

Finding the right personal trainer in Crofton means looking for someone who understands your specific goals and can create a program that fits your lifestyle. A qualified trainer will have proper certifications, experience working with clients like you, and a track record of helping people achieve real results.
Learn more in our newest blog linked in the comments below. 🔽🔽

10/28/2025

🍂 Leave a comment below with your caption for this! 👇

10/23/2025

Take brisk walks frequently to boost your energy, clear your mind, and keep your body strong! A little movement each day adds up to big results — lace up and get stepping! 🚶‍♀️💪

10/21/2025

What keeps you going?🔥😊 Let us know in the comments!

10/15/2025

Looking to begin training? Turn to our personal trainer!
Our services include:
🏋️‍♀️ Weight Loss
🏋️‍♀️ Balance and Core
🏋️‍♀️ Strength Building
🏋️‍♀️ Flexibility and Mobility
🏋️‍♀️ Rehabilitation
Contact us today to get started: (240) 426-6077

10/13/2025

Ex-athlete dad, still training like you’re 25… but your knees disagree? 😅

SMART40™ Helps Ex-Athlete Dads Aged 40–55 Lose 15–25 Pounds in 12 Weeks—Without Long Workouts or Strict Diets. Joint-friendly. Time-smart. Real results.

Client Wins 🏆

• Roy: “Got my edge back without wrecking my knees.” −20 lb, energy back, knee pain down.

• Brad: “Short sessions, big results.” 35–45 min lifts, better sleep, consistent weekends.

• Ryan: “Athletic again at 45.” −22 lb, sfirmercore/grip, plays harder with the kids.

What you get:

✅ Custom 12-week plan (3×/week, joint-friendly)
✅ App coaching + weekly check-ins & form tweaks
✅ Protein40 targets, simple meal templates
✅ Recovery40 mobility + Refuel40 weekend guide
✅ Accountability that survives busy weeks

If you want your edge back—and to keep your social/family life—this is it.

👉 DM “SMART40” for the plan & link, or hit the link in bio to book your Free Game Plan Call.

10/04/2025

Farmer’s Walk 🚶‍♂️💪
✅🦵 Knee-Friendly
✅🙂🛡️ Happy Joints
✅🧩 One Safe Move
✅💥🚫 Strength Without Pain
✅💪 Full-Body Strength
✅👣⏱️ Short Walks

09/30/2025

Do this ✅
• 3×/week full-body strength 🗓️
• Zone 2 walks/bike 🚶‍♂️🚴‍♂️
• Protein every meal (0.8–1.0 g/lb) 🥚🥩
• Simple calorie cycling 🔄
• 5-min mobility + 7–8h sleep 🧘‍♂️😴
• Track weight trend, waist, steps 📉📏📱

Avoid this ❌
• Daily HIIT punishment ⏱️🔥
• Starve/binge cycles 🍽️🚫🍕
• Ego lifting through pain 🦵💥
• All-or-nothing mindset 🌓
• “I’ll start Monday” 🙄

👉 DM SMART40”and I’ll send the starter kit we use to help 40+ dads drop 15–25 lb—without fads.

06/02/2025

02/25/2025

I’m thrilled to share a memorable win with you all! Helping my oldest client, who is a remarkable 85-year-old, brings me so much joy. It's such a blessing to assist one of my beloved gym moms. I truly appreciate you, Ms. Sue, and thank you for inspiring us all!