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Monday 5am - 5pm Tuesday 5am - 5pm Wednesday 5am - 5pm Thursday 5am - 5pm Friday 5am - 5pm

https://swatfitcoaching.com/, https://Swatfitcoachingbooking1on1signup.as.me/?appointmentType=25897214

Swatfitcoaching, 1625 Crofton Center, Crofton, MD (2025)

12/20/2025

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

12/19/2025

There is always another exercise available.

12/18/2025

🎁 Unwrap our services this holiday season!
We’re here to make your life a little easier and a lot brighter. Contact us to get started!

(240) 426-6077

12/16/2025

One step at a time. One day at a time. That’s how real progress is made. 🌟

12/15/2025

4 months ago I broke my kneecap and ruptured my quad.
Today… I deadlifted again. 🏋️‍♂️

Not heavy.
Not for ego.
Just clean reps… pain free.

And that’s the part people don’t post enough:

Fitness isn’t only a scale number.
It’s not just “get shredded” or “six-pack season.”

Sometimes the biggest win is:
✅ rebuilding trust in your body
✅ moving without fear
✅ doing what you thought you “might never do again”

If you’re coming back from an injury, don’t rush the comeback.
Earn it—rep by rep.

Your win today might be pain-free movement. And that counts. 👊

Drop a “COME BACK” if you’ve ever had to rebuild after an injury.

12/13/2025

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.

12/13/2025

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.

12/11/2025

You didn’t “let yourself go.”
You let everything else come first. Work. Kids. Stress.

Then one day the mirror hits different.
The guy staring back looks softer… heavier… older than you feel inside.

So you do what you’ve always done:
🔁 Slash calories
🔁 Add more miles
🔁 Lift like you’re 22 again

And your body fires back with: sore knees, barking shoulders, trash sleep, and “meh” results.

You’re not broken.
You’re just using a 20-year-old plan on a 40+ body.

What you actually need now:
✅ Joint-friendly strength 3x/week
✅ Walks + short, smart cardio (not death sprints)
✅ Simple, flexible meals you can eat with your family
✅ A structure you can repeat on your busiest weeks

This isn’t about punishment anymore.
It’s about building a system that lets you drop 15–25 lbs, keep your muscle, and still enjoy pizza night and beer with the guys.

If the reflection feels foreign right now, your comeback isn’t over.
It’s just waiting for a smarter plan.

⬇️
Follow for the exact blueprint to lose the belly, protect your joints, and feel like an athlete again in your 40s and 50s.

12/11/2025

You didn’t “let yourself go.”
You just kept trying to use 20-year-old rules on a 40+ body.

You clean up your diet.
You lift.
You run.
Yet your back, knees, and shoulders keep voting “nope.”

Here’s the truth:
It’s not your effort.
It’s the system you’re following.

After 40, you need:
✅ Joint-friendly strength that still builds muscle
✅ Smarter cardio (not just more miles on sore knees)
✅ Nutrition that lets you keep pizza, beer, and family dinners
✅ Recovery that actually fits your sleep, work, and dad life

You’re not past your prime — you’re just one right plan away from looking and feeling like an athlete again… without living in the gym or starving yourself.

If you’re 40+ and tired of guessing:
👉 Follow for real 40+ training, simple nutrition, and joint-friendly strategies that fit your life — not some influencer’s.

12/11/2025

Walking after 40 isn’t “just cardio.”
It’s one of the easiest ways to lose fat and hang on to hard-earned muscle. 👣💪

5 reasons why walking matters more after 40:

1️⃣ Burns fat without beating up your joints
Low-impact, easy on knees/hips, but still increases daily calorie burn so you can lean out without feeling wrecked.

2️⃣ Helps you keep muscle while dieting
Lifting keeps the muscle. Walking is how you increase your deficit without slashing more calories or adding crazy HIIT that eats into recovery.

3️⃣ Improves recovery from strength training
Light movement pumps blood to your muscles, reduces stiffness, and helps you come back stronger for your next lift instead of feeling beat up.

4️⃣ Controls appetite & cravings
Short walks after meals help with blood sugar control. That means fewer energy crashes… and fewer “screw it” snack attacks at night.

5️⃣ Lowers stress so your body lets go of fat
Walks lower stress and cortisol. Less stress = better sleep, better hormones, and a body that’s willing to drop fat instead of holding onto it.

👉 Lift 3–4x per week.
👉 Walk 7–10k steps most days.
👉 Eat enough protein.

That’s the 40+ formula to lose fat and keep your muscle.

🔔 Follow for more simple, joint-friendly 40+ training and nutrition tips.

12/11/2025

Consistency beats intensity! Stay strong and keep showing up💪

12/11/2025

You don’t miss your 20-year-old body…
You miss being that guy – strong, confident, in control.

Now every workout feels like survival, not progress.
You’re breathing out of your chest on every circuit…
Your joints hurt more than your muscles…
And somehow you’re training hard but getting softer.

On top of that, every diet tells you something different:
👉 Carbs are bad
👉 Fats are bad
👉 Only eat in this “window”
No wonder you’re stuck at the fridge wondering what the hell to eat.

Here’s the truth:
After 40, your body still responds — just not to what used to work.
You don’t need more burpees.
You need a smarter plan:
✅ Joint-friendly strength
✅ Simple, flexible nutrition
✅ Progress you can actually feel in the mirror, in your clothes, and in your energy

You’re not broken. You’re uncoached.

Follow me if you’re an ex-athlete 40+ who wants to build a real comeback plan —
without fad diets, 2-hour workouts, or giving up your social life. 💪🔥

Swatfitcoaching

12/20/2025

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Monday	5am - 5pm
Tuesday	5am - 5pm
Wednesday	5am - 5pm
Thursday	5am - 5pm
Friday	5am - 5pm