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Swinney Nutrition We are committed to constant research and continual development of industry-leading products. “Take Nutrition to the Nth Degree" - Swinney Nutrition

Swinney Nutrition is a local Health and Fitness Dietary Supplement business

We had a blast at Aunt Kim’s today. All of my girls (Whitney, Kinley, and Morgan) made me laugh so hard that my face wa...
12/26/2025

We had a blast at Aunt Kim’s today. All of my girls (Whitney, Kinley, and Morgan) made me laugh so hard that my face was cramping, lol. When these three get together, look out… non-stop silliness. 😂😁

CHAMP 24/7 Gym has moved and will open April 2. We tried to get everything done to open on April 1st, but we experien...
03/31/2024

CHAMP 24/7 Gym has moved and will open April 2. We tried to get everything done to open on April 1st, but we experienced a few delays…
THANK YOU for your understanding and patience.

New Address:
7566 Wall Triana Hwy
Madison AL 35757

Training Framework - Part 4 of 4 (Thinking in Systems) will be released tonight. This will be the shortest video of the ...
12/21/2023

Training Framework - Part 4 of 4 (Thinking in Systems) will be released tonight. This will be the shortest video of the 4-part series at less than 4 minutes… While I prefer the longer videos with more context, most people want the information quick and to the point. Therefore, based on the feedback I have received, I tried to keep this video brief and valuable.
One of my favorite books in the category of systems thinking is titled “Thinking in Systems, A Primer” by Donella H Meadows. It is an easy read that provides excellent analogies for learning the language, terminology, and paradigm of systems thinking.
“So, what is a system?”
“A system is a set of things — people, cells, molecules, or whatever — interconnected in such a way that they produce their own pattern of behavior over time. The system may be buffeted, constricted, triggered, or driven by outside forces. But the system’s response to these forces is characteristic of itself, and that response is seldom simple in the real world.”
Stay Tuned; Part 4 will be released tonight.
If you have any questions, please send DM or Comment below. I’ll make sure to get your questions answered via DM, Comment Reply, and/or Instagram Video. Thank you for your attention.

Training Framework - Part 3 of 4 (Training Variables) is releasing today. This will be the longest of the 4 at around 9...
12/20/2023

Training Framework - Part 3 of 4 (Training Variables) is releasing today. This will be the longest of the 4 at around 9 minutes… but it is worth it. Trust me, I’m going to p**s some people off with my examples. And if you have even the slightest education in exercise science, I’m sure you will get a laugh out of my references about “intensity”.
Which is definitely the wrong term to describe whatever it is people are doing to make lifting more weight easier. As they use pure momentum via hu***ng the air or basically molesting gym equipment just to impress their bros. While they say, they are the hardest worker in the gym… referencing Ronnie Coleman… who was one of the 0.0001% genetic freaks, who gained ~ 70 pounds of stage weight after he turned pro.
I hate to be the bearer of bad news, but you and I aren’t Ronnie. Hell, no one is. However, if you want to do the weird momentum training, go for it. It just makes it easier for my clients to progress right past you.

Forgot to add this as the 1st slide in previous post.. here is an example of how to visualize the food on your plate.
11/23/2023

Forgot to add this as the 1st slide in previous post.. here is an example of how to visualize the food on your plate.

Thanksgiving MealIn my opinion this is the best way to structure your holiday meals.Hopefully, this will prevent the neg...
11/23/2023

Thanksgiving Meal

In my opinion this is the best way to structure your holiday meals.
Hopefully, this will prevent the negative consequences related to poor nutritional choices..

Quick Tips
Don’t over eat, stop when full.

Don’t eat until you have to unbutton or loosen your pants… unbuttoning your pants in public just to force food down your throat is weird.. just think about the idea of your gut expanding so much your clothes are uncomfortable.. but you think it is a good idea to adjust your clothing to keep shoveling crap down your throat.. not good.

Obviously, don’t eat or drink yourself into oblivion and fall asleep… well, unless you hate your company, then “F” it, get hammered pass out and when you wake up they will be gone. lol.

Do you experience pain in overhead movements? Pull-Ups ?Lat Pulldowns ?Shoulder Presses, etc. ?If you encounter pain and...
02/14/2023

Do you experience pain in overhead movements?

Pull-Ups ?
Lat Pulldowns ?
Shoulder Presses, etc. ?

If you encounter pain and can’t properly perform overhead movements, then you lack the prerequisite training capacities necessary to progress in these exercises (without the constant fear of injury).

However, if you are relatively healthy but unable to get in the proper position to perform specific exercises, then you may need to temporarily delete the painful EXTERNAL TRAINING exercises from your program and increase your INTERNAL TRAINING for those specific joints.

What do I mean by Increase INTERNAL TRAINING and Temporarily Delete EXTERNAL TRAINING?

First, temporarily delete EXTERNAL TRAINING or Named Patterned Exercises that can’t be performed properly without pain.

Example 1: Dumbbell or Barbell Shoulder Press.

If your Shoulder Press looks like a super arched high-incline bench press, then maybe you should temporarily replace it with a few sets of Side Delts and Rear Delts.

Example 2: Lat Pulldown.

If your Lat Pulldown looks like a leaning-back high row, then maybe you should replace it with an exercise that is properly performed at that angle (Hammer Strength, High-Row).

Second, Increase your INTERNAL TRAINING.

Remember: INTERNAL TRAINING is dedicated to improving joint (articular) capacity, resilience, robustness, and intelligence.

Example Exercises: CARs, PAILs / RAILs, PRH, PRLO, Hovers, ERR, ENG, and KinStretch.

INTERNAL TRAINING, Step 1: Add CARs to your Daily Routine.

Perform 3 to 5 Reps of CARs (Minimum, Shoulder and Scapula, But All Joints are Preferred), 3 Times/Day.

[1.] Morning Routine = 3 to 5 Reps of CARs within ~ 30 to 60 minutes of Waking. (Low, 10% to 20% Effort)

[2.] Pre-Workout = 3 to 5 Reps of CARs (Modest, 50% Effort)

[3.] Pre-Bed = 3 to 5 Reps of CARs (Low to Modest, 20 to 40% Effort)

** INTERNAL TRAINING, Step 2: Add PAILs / RAILs to your Daily Routine. **

** Step 2 = PAILs / RAILs will be described in the next post… **

Credit to , for bringing up the topic of connective tissue (mobility) and hypertrophy. After our conversation, I real...
02/13/2023

Credit to , for bringing up the topic of connective tissue (mobility) and hypertrophy. After our conversation, I realized that some of the things we discussed may provide value to other physique-focused athletes. 
 
As with most topics, it is impossible to communicate without proper terminology or language.  Therefore, I will begin by defining a few important terms.
 
First, it is important to understand that there are various types of connective tissues and fascia throughout the body. Since these terms are broad and encompass various densities and directional arrangements of tissue, we need to narrow our scope of discussion to the soft connective tissue associated with skeletal muscle (muscle fasciae).
 
Muscle Fasciae is a continuous 3D structural matrix that surrounds each muscle fiber (Endomysium), fascicle (Perimysium), and whole muscle (Epimysium). It can be thought of as an adaptive tensegrity-like structure that has mechanosensitive and force-transmitting properties.
 
These Intramuscular, Intermuscular, and Extramuscular layers of connective tissue impact force transmission. Abnormalities or Disorganization within these lines of tissue can affect the flow of force. Therefore, it may be a good idea to dedicate some time to priming and training these connective tissue structures.
 
If you have access to a certified FRA (Functional Range Assessment) specialist, schedule a session with them, and they can provide a strategic approach to enhancing your articular health and movement capacity.
 
While you may not have access to a certified specialist, you probably know where you are excessively stiff or restricted. Most individuals can identify their lack of mobility during typical exercise. For example: It may be difficult to perform overhead movements, squatting movements, elbow flexion/extension movements, etc.
If you have specific areas that are worse than others, it may be a good idea to put primary emphasis on improving those tissues first.
 
In the next post, I’ll provide examples of how to train and improve some common issues.

Muscle ROM and Motor Unit ROM are two terms that may help you understand the relationship between regional hypertrophy (...
01/28/2023

Muscle ROM and Motor Unit ROM are two terms that may help you understand the relationship between regional hypertrophy (specific physiological adaptations) and the specific ROM provided by the “named patterned exercise”.
 
Muscle ROM represents the ROM for an individual muscle (distinct origin and insertion) from maximal lengthened/stretched position to maximal concentric shortened/squeezed position. Muscle ROM is similar to a term used in therapeutic exercise textbooks, Functional Excursion. Functional Excursion is defined as the path of maximal stretch to maximal concentric contraction with consideration of the joint or joints crossed. Therefore, some individuals may use these terms interchangeably.
 
Motor Unit ROM represents the ROM for a Motor Unit and its connected Muscle Fibers. This term helps understand regional hypertrophy. If we accept that hypertrophy is related to the mechanical tension stimulus, then the specific Motor Units (the connected fibers) experiencing the stimulus provided by the ROM of the exercise will have the greatest potential for hypertrophy.
 
Please understand that these terms are only one piece of the puzzle. They provide information that helps to understand why the ROM of specific exercises can cause different physiological adaptations. Especially relating to the All-or-None Principle of Muscle Physiology. If an individual hasn’t been formally educated in physiology, then they may think the entire muscle contracts from exercise due to the All-or-None Principle. But it does NOT. For example, The hamstring muscle, Bicep Femoris – Long Head, crosses two joints and has thousands of motor units. Therefore, only the necessary motor units are recruited to perform a movement. This is why various exercises cause different hypertrophic adaptations per individual muscle group. Example: Individual Muscle: Bicep Femoris, Long Head. Specific Exercise Stimulus: May cause more Distal vs Proximal stimulus… or more Superficial vs Deep stimulus. Again, this example only refers to one of the hamstring muscles, and these regional adaptations to the imposed stimulus are possible for all individual muscles.

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7566 Wall Triana Highway
Madison, AL
35757

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