Swatfitcoaching

01/30/2026

Client win: less knee pain. ✅

We didn’t “push through” it.
We worked around the knee while still training hard.

What we did instead:

Built up the glutes (better hip control = less knee stress)

Strengthened the hamstrings (stability + support)

Trained the calves (ankle + knee support you can feel)

Result: moving better, training more consistently, and way less irritation.

If your knee has been talking back lately…
Comment “KNEE” and I’ll send you something that’ll help.

01/30/2026

KEEP IT SIMPLE: Ground beef/chicken/turkey + sauce = dinner on autopilot.
If you’re busy, tired, and still want to eat like an adult… do this:

✅ Cook 2–3 lbs lean ground (meat)
✅ Split into 4 containers
✅ Add different sauces so it doesn’t get boring

Flavor ideas (pick 1 per container):

Teriyaki + garlic + sesame (serve w/ rice + broccoli)

Taco (salsa + taco seasoning) (serve w/ beans + lettuce)

BBQ + mustard (serve w/ potatoes + slaw)

Greek (lemon + oregano + tzatziki) (serve w/ pita + cucumber)

Same protein. Different vibe. Zero stress.

01/19/2026

01/18/2026

If you can’t get it right here at Gold's Gym Crofton... You just can't get it right.💪

01/14/2026

Want your parent to be stronger and safer on stairs? Try this class.”
Stay Strong. Stay Independent.

This class is coached step-by-step with chair options and no floor work.
Perfect if your knees, hips, or back need something safer.

🗓 Tues / Thurs / Sun — 1:00 PM
📍 Gold’s Gym Crofton
🎯 First class FREE
🚨 Only 4 spots per class

Text 240-426-6077 to reserve your spot.

📨Send Message / Call Now

01/14/2026

Stay Strong. Stay Independent.

If you’re 60+ and want to feel steady, strong, and confident again—this is for you.

This class is coached step-by-step with chair options and no floor work.
Perfect if your knees, hips, or back need something safer.

🗓 Tues / Thurs / Sun — 1:00 PM
📍 Gold’s Gym Crofton
🎯 First class FREE
🚨 Only 4 spots per class

Text 240-426-6077 to reserve your spot.

📨Send Message / Call Now

01/08/2026

Swatfit Seniors 65+ 💪
STAY STRONG. STAY INDEPENDENT.

Crofton seniors 60+… this class is for you 👇

Safe chair-based strength + balance training so you can feel confident doing the things that actually matter:
• Getting up from a chair
• Climbing stairs
• Carrying groceries
• Walking without fear of falling

✅ Improve balance & stability to help prevent falls
✅ Build joint-friendly strength in knees, hips, core & upper body
✅ Move more easily with less stiffness and more daily energy

🪑 No floor work required — every exercise has a chair option.

📅 Class Times:
Tuesdays / Thursdays / Sundays — 1:00 PM
⏱️ Duration: 30 minutes
📍 Location: Gold’s Gym Crofton
👨‍🏫 Coach: Larry — 20+ years experience training seniors safely

🚀 NEW SESSION STARTS: January 1, 2026

🎟️ TRY YOUR FIRST CLASS FREE
📲 Call/Text: 240-426-6077
Spots are limited — reserve your seat today.

goldsgymcrofton swatfitseniors