Swan Fitness and Health Coaching

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Swan Fitness and Health Coaching 63 | fitness trainer | coach
Here for your healthy aging journey. Strong body. Calm mind. Joyful life. 💪✨

Personalized one-on-one fitness training and health coaching.

10/12/2026

🍸 Happy hour and fat loss CAN coexist!

You don’t have to avoid restaurants or give up your favorite appetizers to reach your goals.

Focus on protein, be mindful of portions, and remember that preparation matters. Grilled versus fried can make a big difference!

It’s not about eating perfectly. It’s about making choices that work for you. ❤️

Next up? Drink choices. Stay tuned!

Walking may seem simple, but it can be a powerful tool for fat loss! 🚶‍♀️It helps you burn more calories, is easy to do ...
10/10/2026

Walking may seem simple, but it can be a powerful tool for fat loss! 🚶‍♀️

It helps you burn more calories, is easy to do consistently, and pairs perfectly with strength training to help preserve muscle.

You don’t need to go harder. You need to keep moving!

Small steps. Consistent habits. Real progress. 💪

10/08/2026

When choosing protein for fat loss, think high protein + fewer calories.

Prioritize options that give you plenty of protein without a lot of added fat or calories.

You don’t need to avoid fat—just be mindful of how much you’re getting from your protein choices so more of your calories can go toward the nutrients that keep you full and support muscle.

The goal: maximize protein without unnecessarily maximizing calories.

Note far and protein grams can vary from product to product. My measurements are general. 😁

10/07/2026

If you’re strength training, don’t forget your protein! After 60, our muscles don’t respond quite as efficiently to protein, so getting a good dose—about 25 to 40 grams—around your workout gives your muscles the building blocks they need to repair and grow. And remember, your total daily protein matters most!

10/01/2026

Just getting creative with my leftovers! Always keeping in mind to get some lean protein in with every meal and include healthy fruits and veggies!

09/30/2026

Squats are more than just a leg exercise—they’re a movement we use every day. 💪

Changing your depth, stance or adding weight changes the challenge, but the basics stay the same:

✔️ Keep your feet grounded and knees tracking in the same direction as your toes.
✔️ Keep your spine long and controlled—avoid collapsing through your chest or excessively arching your back.
✔️ Keep your core engaged and move with control.
✔️ Squat to a depth that feels strong and comfortable for YOUR body. You don’t have to go as deep as possible to benefit.

Your quads, glutes and hamstrings all contribute, and as you get stronger, you can gradually add resistance.

And remember—squatting isn’t just about what happens in the gym. Getting down and back up from a chair is functional strength in action.

Train for the life you want to live. ❤️

09/28/2026

5 recipe ideas to save below! 💪👏

Many stores offer precut veggies or you can do the prep yourself but I’m always looking for simple solutions 😆.

These are great to save during weeks you just want to eat super clean and healthy, simply!

🍋 Lemon-Garlic Ground Chicken

* 2 lbs ground chicken
* 4 cloves garlic, minced
* 2 tsp Italian seasoning
* 1 tsp onion powder
* 1¼ tsp salt — you can start with 1 tsp if the vegetables are already well-seasoned
* ½ tsp black pepper
* Zest of 1 lemon
* 1–2 tbsp fresh lemon juice, to taste
* 2 tbsp grated Parmesan, optional
* 1–2 tsp olive oil, only if needed for the pan

Tip: if your roasted vegetables already contain herbs and olive oil, I’d start conservatively with the salt. You can always add more at the end.

I’d also brown the chicken really well rather than just cooking it through—the little browned bits will make it much more flavorful.

Other ideas!

🌶️ Mediterranean

* Garlic
* Oregano
* Smoked paprika
* Lemon
* Feta on top
* Optional chopped Kalamata olives

🥢 Ginger-Sesame

* Garlic
* Fresh grated ginger
* 1–2 tsp soy sauce
* Tiny drizzle of sesame oil
* Green onions
* Sesame seeds

🌮 Mexican-ish

* Cumin
* Chili powder
* Smoked paprika
* Garlic
* Lime juice
* Cilantro
* Avocado or a little shredded cheese on top

🍯 Sweet & Savory

* Garlic
* Smoked paprika
* 1–2 tsp Dijon mustard
* 1 tsp maple syrup
* Black pepper

❤️
09/25/2026

❤️

Have a beautiful weekend ❤️
09/25/2026

Have a beautiful weekend ❤️

Address

Naples, FL
34108

Opening Hours

Monday 9am - 9:45am
Tuesday 9am - 9:45am
Thursday 9am - 9:45am

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