Coach Swift Fitness

Coach Swift Fitness With trusted PTs and dietitians in my corner, you’ll get the support you need.

I’m Chris, aka Coach Swift — I train real people to move better, feel stronger, and live with more confidence.
“Every age at every stage” isn’t just a motto — it’s how I coach.

06/03/2026

An injury doesn’t always mean you have to stop training. It means you have to train smarter. If one area is limited, there are usually plenty of other muscles and movement patterns we can still work on while respecting the injury and supporting recovery.

🐐 This is how you’ll feel when you invest in yourself and train with a qualified personal trainer like Coach Swift. More...
06/01/2026

🐐 This is how you’ll feel when you invest in yourself and train with a qualified personal trainer like Coach Swift.

More confidence. Less pain. Better balance. More strength for the things that actually matter in life. Become INDEPENDENT!

You don’t have to be an athlete. You just have to be willing to start.

Every Age at Every Stage.
📍 Swift Fitness – Oak Island, NC

Please share!

05/31/2026

I’m adjusting my calories to expose a little bit of abs. We all have abs but they are covered with fat. Every human being has the same situation. To show a bit of insight on how I’m doing that here is my new plan.

I’m currently 205lbs.

Goal: Lose approximately 5–10 pounds while maintaining muscle and training performance.

My current maintenance calories are around ~2800 calories. That’s 205 (my weight) x 14 (calories per lbs of bodyweight)

New daily totals:
Calories: ~2,300 (this puts me in a caloric deficit)
Protein: ~200-220
Carbohydrates: ~180-200g
Fat: ~65g

Meal 1
4 whole eggs, 1 cup egg whites,
1 cup oatmeal, 1 banana.
Approx. 700 calories, 55g protein.

Meal 2
8 oz grilled chicken, 1 cup rice, 1 cup broccoli.
Approx. 550 calories, 60g protein.

Meal 3 (Pre-Workout)
1 scoop whey protein, 1 bagel.
Approx. 350 calories, 30g protein.

Meal 4
8 oz lean ground beef (93%), 250g potato, vegetables.
Approx. 500 calories, 55g protein.
*here I’ll probably be getting less calories due to my subscription to Hungry Root. The meals I get from that delivery service are usually less than 500.

Meal 5
1 cup Greek yogurt, 1 scoop whey protein. Approx. 200 calories, 40g protein.

I have a 5 day weight training program that will be done between clients around 330-5pm

Walking Goal
Week 1: 6,000 steps/day
Week 2: 8,000 steps/day
Week 3+: 10,000+ steps/day
I’m slowly increasing daily movement to create additional calorie expenditure rather than cutting food
excessively.

05/28/2026

By Friday, I’m running on caffeine, stubbornness, and whatever’s left of my soul.

But doing 85 sessions a week watching them get stronger, healthier, and more confident? Worth every mile on the odometer and every ounce of energy.

05/28/2026

Sleep influences nearly every factor tied to muscle growth and performance, including recovery, hormone production, appetite regulation, training energy, cognitive function, and your body's ability to adapt to hard workouts.

Aim for 7-9 hours.

Confession. Your dear old Coach Swift gets 4-5. I’m working on this one too.

05/27/2026

Sometimes the best workouts are just good people working hard, laughing, and getting stronger together. That’s the kind of atmosphere we like around here.

05/27/2026

This is more than a job to me. Every hour I spend coaching is time invested into helping people in this community stay strong, independent, and able to enjoy life for as long as possible. Watching my clients gain confidence, move better, hurt less, and believe in themselves again is the part that means the most to me.

And I want that for you too. If you’ve been searching for a stronger, healthier version of yourself, I’d be honored to help be the catalyst that gets you there.

Located across the street from Publix in Oak Island, NC.

05/26/2026

If you aren’t actively working on building muscle and strength you are actively losing it.

05/26/2026

This is why portion control matters more than “healthy” labels. A 2 lb jar of peanut butter packs roughly 6,500 calories — and most people eat way more than the actual serving size without even noticing. Healthy food can still slow your progress if you treat the spoon like a shovel.

05/22/2026

Watch for this extra unnecessary movement while doing horizontal and vertical push movements.

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Oak Island, NC

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