Coach Swift Fitness

09/09/2026

More wins here.

Congratulations to Todd Misenheimer for hitting the 10 pounds down mark. 12ish actually. He started July 8th and dropped 5 lbs each month.

He’s trained here 2x per week.
Dialed in his nutrition.
Added at home kettlebell workouts.

That’s all it takes.

🫡 Keep going sir! I’m very grateful to have been able to assist you!

09/09/2026

You are allowed to be a masterpiece and a work in progress at the same time.

09/09/2026

I saw a shake plate box in the recycling here at the gym this morning. My first thought was that someone got it thinking they will transform their body.

I could be very wrong but I know how we think. We look for the lowest hanging fruit for change when it comes to lifestyle and body changes. They put fit people on the front of every product as if to say THIS ITEM is what got them there. It’s a psychological trick to sell something.
(This is also the same reason I didn’t use my graphic design degree for advertising.)

SHAKE PLATES: WHAT CAN THEY ACTUALLY DO?

Vibration plates can be a useful addition to your training. They may help stimulate muscle contractions, challenge balance and stability, and can be useful for certain mobility or warm-up exercises.

But here’s what they can’t do:

1. They won’t melt body fat.
2. They won’t replace strength training.
3. They won’t build significant muscle just by standing on them.
4. And they won’t make up for poor nutrition or inactivity.

Think of a shake plate as a tool, not the workout.

The boring stuff still wins: lift, move, eat well, recover, and stay consistent.

09/09/2026

09/09/2026

Here are 6 lifestyle modifications for an overall healthier lifestyle.

1. Eat Mostly Whole Foods:
Build most of your meals around protein, fruits, vegetables, whole grains, and minimally processed foods. This makes it easier to get the nutrients your body needs while keeping calories and hunger under control.

2. Move Every Day:
Look for opportunities to walk, take the stairs, do yard work, or simply spend less time sitting. Daily movement supports your heart, joints, metabolism, and ability to stay independent as you age.

3. Prioritize Sleep :
Aim for a consistent sleep schedule and roughly 7–9 hours each night. Quality sleep improves recovery, energy, appetite regulation, mood, and performance.

4. Strength Train Regularly:
Challenge your muscles with resistance training at least 2–3 times per week. Maintaining muscle and strength helps protect your bones, metabolism, mobility, and independence.

5. Manage Your Stress: (this is a big one for me that I don’t work on enough)
Make time for activities that help you decompress, whether that’s exercise, hobbies, being outside, or spending time with people you enjoy. Chronic stress can negatively affect sleep, eating habits, recovery, and overall health.

6. Build Habits You Can Repeat:
Choose healthy behaviors you can realistically maintain instead of constantly chasing extreme diets or short-term challenges. Your health is shaped much more by what you do consistently for years than what you do perfectly for a few weeks.

09/09/2026

SIGNAL VS. NOISE

Your body gives you information every day. Some of it is a signal. Some of it is just noise.

Your watch says you slept poorly. The scale is up two pounds. Your heart rate is a little different. Your workout felt harder than usual.
That information isn't useless—but one bad number doesn't necessarily mean something is wrong.

Maybe you ate a salty meal. Had a stressful day. Slept in a different bed. Trained harder yesterday. Had an extra drink. Or you're simply having an off day.

That's noise.

The signal is what keeps showing up.

One bad night of sleep? Probably noise.
Poor sleep for two weeks? That's a signal.

One lousy workout? Noise.
Your strength declining for several weeks? Signal.

The scale jumps overnight? Noise.
Your average weight steadily climbing for a month? Signal.

Your wearable can provide useful information, but don't let today's score decide how you feel before you've even gotten out of bed.

Pay attention to patterns, not moments.
Your body is constantly talking to you.

The trick is learning which things are worth listening to.

-Coach Swift 🌊

09/08/2026

Congratulations to Troy Fredell for increasing his incline max bench to 150 today. Up + 20 lbs since last time.

🫡

09/08/2026

Your chest press starts at your feet.

Keep your feet planted and apply pressure into the floor.

This helps stabilize your hips and torso, giving your upper body a solid base to press from.

Some like to have their feet off of the ground so they get no support and only work the chest, but I prefer otherwise. If you see this happening somewhere, it doesn’t mean it’s wrong. It’s just not how I suggest doing it. 

09/07/2026

Train Heroic invites are going out this week. Be on the lookout. Check spam.

You’ll be invited to the app and those of you who train with a group will be put together as a team.

Eyes sharp. 👀