We Deliver:

• Personal attention: 1 on 1 sessions via voice or chat.
• All day contact: Our clients can message us anytime.
• Personalized programs: All our programs are individually written for each client.
• Lifestyle Focus: We help with motivation, time management, sleep, cost savings, and more!
• Private member area: Blog, forum, exercise databases, bodyweight workouts, food lists, recipes and more!
• Someone rooting for you: Our clients are our biggest asset, when you succeed so do we. We do everything in our power to get you to achieve your goals, all you have to do is show up.

The Result:

• “Fantastic value for money!”
• “Mike is always willing to work with you”
• “He was extremely attentive and provided a wealth of knowledge and insight into making my diet and workouts more effective towards reaching my goals”
• “He’s also on AIM pretty much 24/7, if I ever have a question or concern, he’s right there, ready to talk to”
• “Mike will be the jumping off point for you to improve yourself. Just remember that you will get the same out of the program that you put in.”
• I can’t recommend SwoltPT enough. If you are willing to listen, willing to work, and willing to focus, there’s no way you can’t succeed. Give it a shot. You have nothing to lose but weight; nothing to gain but everything.

…and dozens of testimonials with pictures here.

How it All Works:

We offer a variety of services from diet and meal plans to training plans and even a lifestyle report. The bulk of the service is 1-on-1 sessions where we make sure everything is on track. The format is relaxed, open but focused. We will guide the discussion to make sure we cover all relevant issues. Clients who take full advantage of the sessions, especially voice, get dramatically better results due to the accountability and help we provide.

For detailed breakdown for each service please scroll down to services.

The process after you sign up:

1. You fill out a questionnaire.
2. We do our first session.
3. We send out the written plans within 5 business days.
4. We meet regularly in the sessions for the duration of your package.
5. We continue making changes to keep everything current and effective.

To get started, go to the order page here or scroll down for a detailed description of all our services

Our programs will work for you. If they don’t we’ll give you your money back.

What we offer

Online sessions are meetings over email, chat, or voice via skype or phone.

What we usually do in our sessions:

• Answer your questions
• See how things are going
• Look over indicators such as mood, energy levels and hunger
• Review your diet and training log
• Go over any videos/pictures and offer advice/corrections
• Optimize and make recommendations for the future
• Discuss how to implement the training, diet and lifestyle plans
• Help explain any concepts you need help with or want to learn more about
• Motivate and hold you accountable so you stay on track
• Pretty much anything to ensure you succeed

The format is relaxed but focused. You decide when and how long we meet by scheduling times that are convenient to you. You also decide what you want to go over during the sessions or just leave it to us and we’ll take care of everything.

Common Formats:

The sessions not only provide knowledge and direction but also motivation and accountability to support you as you implement the plans.

See Order Page for different package options and to get the exact sessions you want.

Diet Plan lets you create hundreds of meals and learn how to eat to look awesome.

Example Meal Template

Select one option from A, B, C, and D You can mix and match but stay within the calorie given at the end of every option.

A. Proteins

1. 100g chicken breast
2. 90g ground beef (3-5% fat)
3. 130g lean fish
4. 125g turkey breast
   All cooked measure.

Calories: 165

B. Carbohydrates

1. 235g sweet or regular potato (raw measure)
2. 160g rice (cooked measure)
3. 440g squash (raw measure)
4. 4 corn tortillas
5. 240g beans (cooked)
6. 60g lentils (raw)

Calories: 200

C. Fats

1. 30g pesto sauce
2. 18g olive/coconut/grapeseed oil
3. 25g nuts
4. 100g olives
5. 100g avocado
6. 60g hummus

Calories: 160

D. Vegetables

1. Asparagus
2. Broccoli
3. Peppers
4. Greens
5. Cauliflower
6. Carrots
7. Peppers
8. Celery
9. Herbs
10. Any other vegetable

Calories: ~20-30

Total Calories: 550

What it accounts for — click to expand

• Goals, both weight and performance
• Likes and Dislikes
• Allergies and Medical concerns
• Cost
• Time
• Taste
• Hunger and energy levels
• Convenience
• Cooking ability
• Access to kitchen
• Logistics
• Any type of client specifications and preference
• ..and more

Customize in Package

Training Program lays out all the details of the exercise program.

It’s completely personalized based on what equipment you have available, specific goals you have, time restrictions and most importantly what you can and want to do.

General Outline

• Weekly schedule which tells you exactly what to do every day of the week including rest, stretching, lifting, cardio and any other activity.
• Stretching guide which includes both static and dynamic stretches. This comprehensive guide includes exact repetitions, sets, pictures and/or videos and descriptions on how to perform the movements.
• Soft tissue guide focused on foam rolling. This prepares the muscles for loading, reduces muscle aches and potential for injury and improves recovery time.
• Resistance training that might include barbell, bodyweight, dumbbell, or machine movements. Example:
• Cardio breaks down different cardio options you can do.

Sample Resistance Training Day

What it accounts for — click to expand

• Goals
• Client preference
• Gym/Equipment availability
• Current strength and ability
• Time available to train
• Past experience with exercise
• Medical restrictions
• ..and more

Customize in Package

Gym access or exercise equipment are completely optional. We will design an effective training programs based on what is available to you.

Detailed Meal Plan takes away all the work of meal planning.

We write up all your meals for a full week, taking into account taste and all your preferences. This plan also includes custom recipes and a personalized shopping list. The only thing you have to do is eat!

Example Meal Plan Components

Breakfast tacos (1/27 meals)

• 2 corn tortillas
• 40g shredded chicken
• 2 eggs, any style
• 20g cheddar cheese
• lettuce or spinach
• 80g fresh salsa
• fresh cilantro and/or green onion to garnish
• Supplement: 3g fish oil

Personalized Shopping list (Small part) — Click

• Fats
1. Fresh mozzarella cheese
2. Pesto sauce (or basil, garlic, nuts, to make)
• Proteins
1. 1lbs Chicken breasts and thigh or leg sections (or use whole chickens)
2. 2 all-natural sausages
• Carbs
1. Rice
2. 2lbs Potatoes
3. 1 Bottle marinara sauce
• Fruits And Vegetables
1. Bananas
2. Avocados
3. Fresh salsa

Marinated Lamb Kabob (Custom Recipe)

Raw lamb can be kept in the marinade for up to 2 days, otherwise store it cooked. If you cannot obtain lamb, substitute beef. Recipe makes 4 servings.
Ingredients

• 1 lb / 450g Lamb, lean only, cut for kabob (or ask butcher to cut ~1 in. cubes)
• 1 lemon, juice only
• 10g olive oil
• 1-2 clove garlic, minced finely
• Spices such as cumin seed, coriander, sumac and thyme.
• Chopped mint, optional, to serve

Preparation

• Combine all ingredients except mint in glass container.
• Cover and let marinade 2h-2 days.
• Preheat broiler on low (depending on the strength of your broiler) or grill.
• Transfer lamb to foil-lined baking sheet, leaving excess marinade behind.
• Broil for ~10min or to desired doneness.

What it accounts for — click to expand

• Goals, both weight and performance
• Likes and Dislikes
• Allergies and Medical concerns
• Cost
• Time
• Taste
• Hunger and energy levels
• Convenience
• Cooking ability
• Access to kitchen
• Logistics
• Any type of client specifications and preference
• ..and more

Weeks

1 Week $25.00 2 Weeks $48.00 3 Weeks $70.00 6 Weeks $130.00 12 Weeks $220.00

Customize in Package

Lifestyle Report to cover everything in between diet and nutrition.

Nutrition and exercise doesn’t mean much if you never have time to go to the gym or feel too unmotivated to prepare meals. Our lifestyle program is the third piece that completes the puzzle.

We will focus on

• Improving sleep
• Time management
• Stress management
• Cooking and easy food preparation

How to improve sleep quality (example)

1. Set a bed time to get a minimum 8 hours of sleep. No later than 11pm.
2. Do not eat within 2 or more hours of bedtime.
3. Avoid bright lights at night. If computer use is necessary, download f.lux
4. Consider natural supplementation, such as melatonin, magnesium and l-tryptophan.
5. Use soft earplugs, a sleep mask, or blackout curtains if sound or light disturbs you.

Customize in Package

Get Me Started

The best way to learn more about the program is by doing the free 1 hour free session.