Swatfitcoaching

03/31/2026

03/25/2026

Things I wish I knew.....

03/22/2026

Honored to help out today at the USA Powerlifting meet at Gold’s Gym Crofton. Having the first meet here at our gym was a big moment, and I hope it’s the first of many more. Nothing better than being around people who embody hard work, strength, and heart. 💪🏽

03/21/2026

Thanks to everyone who came out for our Build the Shield workout.
I had the opportunity to lead our Build the Shield: Core + Balance session at ChiroSport in Crofton, Maryland.

Your core and balance are the foundation for getting stronger, moving better, and protecting your body for the long run. A strong body starts with a strong foundation. Grateful for everyone who showed up, put in the work, and invested in their health.

Build the shield. Protect the body. Get stronger for life.

03/19/2026

👉Here are three strong reasons to do cardio after weight training:
1️⃣Maximized Strength: Lifting weights first ensures your energy is focused, optimizing form and strength gains.
2️⃣Enhanced Fat Burning: Post-weightlifting, your body efficiently burns fat during cardio as glycogen levels drop, aiding weight management.
3️⃣Improved Recovery: Cardio boosts circulation, quickly removing waste and delivering nutrients to muscles, speeding up recovery.

💥This combination dramatically enhances both strength and endurance.

03/18/2026

You may not be where you want to be yet…
But you’re not where you used to be either.

Take a second to reflect on how far you’ve come.
The growth may feel slow, but progress is still progress.
Keep going. Your past self would be proud of the person you’re becoming.

03/18/2026

Yep........