PatrickSwindale
Patrick Swindale

Patrick Swindale Explains 3 Best Weightlifting Moves to Build Muscle Mass

Patrick Swindale works 50 to 60-hour weeks, maintains a 4.0 GPA while working on his master’s degree, helps his family, and is actively involved in his church and community. He’s also an avid weightlifter and a testament to the fact anyone can make time for fitness. Patrick Swindale, who works out a few times a week with his younger brother of whom he is a legal guardian, has his fitness routine down to a science to ensure he can always fit exercise into his schedule. He says weightlifting is one of the most efficient ways to build strength, boost metabolism, and generally improve fitness. He explains the three fundamental weightlifting exercises most people should include in their routine.Patrick Swindale (16)

3 Fundamental Weightlifting Exercises

Squat

Squats are a compound exercise, meaning they work multiple muscle groups, including glutes, hamstrings, abs, abductors, adductors, erector spinae, rectus femoris, vastus lateralis, and vastus medialis, as well as the soleus and gastrocnemius. Squats are as challenging as they are rewarding. If you’re new to strength training, start with bodyweight squats to perfect your form. Improper form with squats, like any weightlifting exercise, can be extremely dangerous. Once you’re comfortable with bodyweight, try squatting with free weights before working your way up to the barbell.

Deadlift

The deadlift is another compound exercise that targets large muscle groups. Patrick Swindale cites fitness experts* who say these are one of the most effective exercises you can do to build strength. The muscles worked in a deadlift include lats, posterior delts, lower and upper back, abs, obliques, glutes, hamstrings, calves, biceps, forearms, and quads. There are different variations, including Romanian deadlift and Sumo. As with the squat, Patrick Swindale advises the form* is essential. Lift with your legs, not your upper body, to avoid serious injury.

Bench Press

For upper body strength, Patrick Swindale says you can’t get much better than a classic bench press. This workout targets the pecs, biceps, deltoids, shoulders, triceps, middle and inferior trapezius, rotator cuffs, abs, and more. Patrick Swindale says to start with the bar on your chest and push straight up, keeping your back flat on the bench the entire time. If you have to bow your back, reduce the weight until you can do the move without doing so. Visit https://www.youtube.com/watch?v=gRVjAtPip0Y to see a tutorial.

fitness experts* – https://www.bodybuilding.com/fun/randy51.htm
the form* – https://www.youtube.com/watch?v=d5eGGZXb0Is

Patrick Swindale

Patrick Swindale Earning His Master’s in International Logistics While Working Full-Time

Patrick Swindale is not your average 20-something. While other college students are lounging around or hanging out with friends in the evenings or on weekends, Patrick Swindale is more often than not hard at work in some endeavor. In addition to maintaining a 4.0-grade point average, he works full time and is a legal guardian for his younger, severely Autistic brother. He’s also an avid churchgoer and community volunteer. 

 

The young Lakewood resident works at HMS Global Maritime, Inc., one of the nation’s premier passenger ferry providers servicing Washington state’s Pierce County. A ferry engineer, Patrick Swindale’s workday starts before dawn at 4 a.m., in time to shuttle the early morning commuters. His workday ends at 2 p.m., with a workweek consisting of 50 to 60 hours per week. 

 

Patrick Swindale graduated from Washington State University. Among his many extracurriculars, he was a member of the Exec Board for the social fraternity Kappa Sigma and a Treasurer and Vice President for Alpha Phi Sigma, the criminal justice program honor society. When he obtained his bachelor’s degree in May 2018, he began preparing for his transition to Loeb School for International Business at Maine Maritime Academy. 

 

He is currently enrolled in a master’s program to earn his Masters of Science in International Logistics Management. The school’s new online graduate program provides students with an in-depth education in international business with a focus on logistics. Patrick Swindale is on track to graduate in summer 2021, after which he intends to become a licensed customs broker. 

 

While that would be more than enough to keep anyone busy, the tenacious student and maritime engineer is constantly seeking ways to do more. He also makes time to volunteer with his sister’s pony club, take his brother to the gym and on hikes, and assist with his former Scout group. Aside from his family, his commitment to God is his biggest priority. A devout Christian, he attends church weekly and often speaks, sharing a depth of wisdom regarding life and the gospel that belies his young age. With a great heart for helping others, he also regularly gives to charities such as the Humane Society and St. Jude’s Children’s Hospital. 

Patrick Swindale

Patrick Swindale Volunteers With Catholic Charities

“Bear ye one another’s burdens and so fulfill the law of Christ,” reads Galatians 6:2. As devout in his Christianity, as he is dedicated to helping others, Patrick Swindale embodies this verse to a tee. Among his many community involvement efforts, the Lakewood resident participates regularly with Catholic Charities, one of the nation’s most respected faith-based non-profits.

Per the organization’s website, Catholic Charities’ mission “is to provide service to people in need, to advocate for justice in social structures, and to call the entire church and other people of goodwill to do the same.”Patrick Swindale

Patrick Swindale, a lifelong Catholic, heard the Catholic Charities call and has been involved with their local efforts for many years.

Catholic Charities’ services include refugee and immigrant services, advocacy and social policy initiatives, affordable housing, integrative health, disaster relief, social enterprise initiatives, food and nutrition, and foundational services, according to its website. The non-profit also provides leadership development and Catholic identity resources.

Patrick Swindale has spent much of his life finding what he can do to help others. In addition to fundraising and volunteering with Catholic Charities, he is an Eagle Scout and former assistant Scoutmaster. He also participated in St. John Bosco Youth Group, a Catholic youth ministry service, and The Knights of Columbus, a global Catholic fraternal organization that advocates for the Catholic cause in political and social causes while spreading the gospel and participating in charitable activities.

Patrick Swindale exhibits the same caring spirit at home as he does in his community. At age 23, just after completing his undergraduate degree, he became a legal guardian for his severely autistic adopted brother to ensure there will be generational care for his sibling. Although Patrick Swindale works full-time, typically 50 to 60 hours a week, as an engineer with HMS Global Maritime, Inc., he makes time to take his brother to the gym or one a hike five days a week after work.

When he is not volunteering, working, or helping his family, he is simultaneously earning his Masters of Science in International Logistics Management at the Loeb School for International Business at Maine Maritime Academy and is maintaining a 4.0 grade-point-average. He is set to graduate with his master’s next year and become a Licensed Customs Broker.

While he does not yet know exactly where his life will lead him post-graduation, Patrick Swindale does know without a doubt that he will continue to be an active philanthropist through Catholic Charities and other faith-based groups.

To learn more about Catholic Charities, visit https://www.catholiccharitiesusa.org/

Patrick Swindale

Patrick Swindale Discusses His Personal & Professional Journey

When you travel by plane, the flight attendants advise that in case of an emergency, you must put your own oxygen mask on first before helping others. Patrick Swindale, a young man whose age belies his maturity and wisdom, has applied this advice throughout his life. He understands that in order to be the best sibling, citizen, and employee, he must be consistently committed to self-improvement.

Born in 1994 in Tacoma, the Lakewood resident attended Visitation Catholic School, Mann Middle School, and Harrison Prep IB before finishing high school at Steilacoom High. Always a respectful and dutiful student and son, Patrick Swindale also participated in the swim and water polo teams while in school. Athletics taught him many valuable lessons about self-discipline, health and wellness, teamwork, and more.

Patrick Swindale

He was also an avid participant in Boy Scouts and achieved Eagle Scout rank before becoming an assistant Scoutmaster. He also participated in St. John Bosco Youth Group, a Catholic youth ministry service, and The Knights of Columbus, a global Catholic fraternal organization that advocates for the Catholic cause in political and social causes while spreading the gospel and participating in charitable activities.

He attended Washington State University and St. Martin’s University for a semester. At WSU, he was a member of the Exec Board for a social fraternity Kappa Sigma and the treasurer and vice president for Alpha Phi Sigma, the Criminal Justice honor society.

At age 23, just after completing his undergraduate degree, Patrick Swindale became a legal guardian for his severely autistic adopted brother to ensure there will be generational care for his sibling. Although Patrick Swindale works full-time, typically 50 to 60 hours a week, as an engineer with HMS Global Maritime, Inc., he makes time to take his brother to the gym or one a hike five days a week after work.

While that would be more than enough to keep most young adults busy, Patrick Swindale is always looking for ways to do more. He also lectures at his church and is involved in multiple community programs, including working with the Boy Scouts and assisting his old troop, participating in volunteer opportunities through his church, trail clearing, and helping at his sister’s pony club.

He is simultaneously earning his Masters of Science in International Logistics Management at the Loeb School for International Business at Maine Maritime Academy and is maintaining a 4.0 grade-point-average. He is set to graduate with his master’s next year and become a Licensed Customs Broker.

“I carry myself with passion for whatever job I’m committed to,” Patrick Swindale said.

Patrick Swindale’s 3 Tips to Start Weight Lifting in 2020

On January 1st, thousands of people around the world resolved to be healthier in 2020. If you’re among them, one of the best ways to get in shape is to take up weight lifting. Strength training exercises, including weight lifting, can build muscle mass which results in more efficient fat-burning and higher metabolism, as well as a leaner physique and greater strength and endurance. It may also reduce stress, among other benefits. Patrick Swindale, an athlete and weight lifter, offers three tips to help you get started. 

3 Tips to Start Weight Lifting 

 

  1. Start Slow
    Two of the most common mistakes people make when it comes to getting in shape is going too fast or expecting results to come quickly. Patrick Swindale says strength training is more like a marathon than a sprint. Start off slow and acclimate yourself to the equipment and your routine. You won’t start lifting heavy right off the bat. If you lift heavier than you are prepared for, you may risk serious injury. Ideally, Patrick Swindale says, you should lift between three and five days per week. But you may need to start off twice a week for the first two or three weeks, lifting for about 20 to 30 minutes at a time. After that, you may increase your intensity and frequency. Likewise, realize you will not see results immediately. Rather, with consistent hard work, you can expect to see improvement within a few weeks.

 

  1. Warm-Up

Patrick Swindale says you should always warm-up before exercise, but particularly before strenuous activities like weightlifting or intense cardio. Start off with 10 or 15 minutes of stretching. A foam roller is a great way to massage tight muscles and relieve tension from previous workouts. You can also use the foam roller after lifting to relieve pain. In addition, you may want to walk for 10 minutes on the treadmill to get your blood pumping. Avoid intense cardio, however, as this can drain your energy before your lifting session.

 

  1. Do 3 Sets of 15

When you are starting off with weight lifting, Patrick Swindale suggests doing three sets of 15 reps each on each exercise. You should begin with a weight that is challenging but which does not push you to your limit. Once you are more experienced, you can start off with practice reps, usually two or three sets of 10 at a very low weight, followed by five sets of five reps at your maximum or near-maximum capacity. This is the most effective way to build muscle mass, combined with a nutritious diet. 

More on Patrick Swindale 

Patrick Swindale works full-time as an engineer at HMS Global Maritime, Inc. and maintains a 4.0 grade-point average at the Loeb School for International Business at Maine Maritime Academy. When Patrick Swindale is not at work or in class, he spends time with his family and takes his autistic brother, of whom he is a legal guardian, to the gym or hiking five days a week. 

An Eagle Scout and former assistant scoutmaster, Patrick Swindale is community-minded and spends his remaining hours giving back. He assists with his old Scout group and local charity efforts and has participated in St. John Bosco Youth Group and Knights of Columbus and is a regular speaker at his church. In college, he was also involved in Kappa Sigma and Alpha Phi Sigma.

“I carry myself with passion for whatever job I’m committed to,” Patrick Swindale said.

Patrick Swindale

Financial Expert Patrick Swindale Offers 3 Tips for a Budget-Savvy 2020

The new year for many means more than flipping the page on a calendar. It’s the start of new beginnings and the chance to lead a better life, whether professionally, personally, or otherwise. Patrick Swindale, who is pursuing his Masters of Science in International Logistics Management, says it is the ideal opportunity to get ahold of your financial future. With many Americans in debt, particularly Millennials and Gen Z, he has a vested interest in helping others establish solid financial footing and plan for a more stable tomorrow. Here are his top tips.

3 Tips to Revamp Your Finances in 2020

1. Repay Credit Card Debt
According to WalletHub, Americans on average owe more than $1 trillion, or $8,700 average per household, in credit card debt. Unfortunately, many people turn to credit cards to finance purchases when they can’t make ends meet with their income, an all-too-common problem. But while financing with credit cards can be convenient and even sometimes necessary for emergencies or other unexpected circumstances, it is quite expensive with interest rates often around 30% APR. Patrick Swindale recommends making a resolution to pay off 20% of your credit card debt in the next year by utilizing principles like those outlined by Forbes*. Doing so will not only take a weight off your shoulders but can up your credit score and save you significant money in the long-run by allowing you to avoid costly interest.

2. Make an Emergency Fund
No one wants to think about the worst-case scenario, but as Patrick Swindale learned in Boy Scouts, in life it is always best to be prepared. As a rule of thumb, everyone should have at least one month’s pay squirreled away as an emergency fund. If you can’t put all of that away at once save as much as you can from each paycheck. Take an honest, thorough look at your expenses and see where you can cut down, Patrick Swindale advises. You may be surprised how much little things, like groceries, gas, or nights out on the town, can add up.

3. Make a Budget and Stick to It
Finally, perhaps the most essential tip, Patrick Swindale says, is to make a realistic budget and stick to it. Determine how much money you’re bringing in and how much you are spending on everything, from food and housing to transportation and entertainment. For most people, there will be clear areas where you’re spending a bit more than you need to be. For example, you may consider using the bus or riding your bike to work instead of always driving your car. Or, you might skip the daily drive-through coffees and make your cup at home. Find some useful budgeting tips here* to get started.

Patrick Swindale

More on Patrick Swindale

Patrick Swindale works full-time as an engineer at HMS Global Maritime, Inc. and maintains a 4.0 grade-point average at the Loeb School for International Business at Maine Maritime Academy. When Patrick Swindale is not at work or in class, he spends time with his family and takes his autistic brother, of whom he is a legal guardian, to the gym or hiking five days a week.

An Eagle Scout and former assistant scoutmaster, Patrick Swindale is community-minded and spends his remaining hours giving back. He assists with his old Scout group and local charity efforts and has participated in St. John Bosco Youth Group and Knights of Columbus and is a regular speaker at his church. In college, he was also involved in Kappa Sigma and Alpha Phi Sigma.

“I carry myself with passion for whatever job I’m committed to,” Patrick Swindale said.

Forbes* – https://www.forbes.com/sites/zackfriedman/2018/05/21/pay-off-credit-card-debt-faster/
budgeting tips here* – https://www.daveramsey.com/blog/the-truth-about-budgeting

3 Reasons to Enroll Your Child in Boy Scouts According to Patrick Swindale

Patrick Swindale

For over a century, the Boy Scouts has been an integral part of many young men’s lives. More than an extracurricular activity or hobby, it can be a life-changing experience that impacts kids and teens well after their Scouting days have passed. From Cub Scouts to Eagle, boys become men as they progress through the ranks, and many graduate with a hearty sense of self-confidence and civic duty. Patrick Swindale is one exemplary example of the positive impact the Boy Scouts can have on a young man’s personal growth and character development. Here, he explains three reasons to consider enrolling your child in Scouts.

3 Benefits of Boy Scouts

Develops Good Citizens
The Boy Scouts are a community-oriented organization with faith-based principles. Many of the lessons boys learn, Patrick Swindale explained, are aimed at making them good citizens of their community and the world. This includes teaching participants how to make ethical decisions and to behave respectfully toward other people and the earth. Community service projects are a key part of the Boy Scouts experience and participants often take part in various events, from volunteering at soup kitchens to picking up litter.

Life Skills
The Boy Scouts also provide an array of life skills Scouts can use well after they’ve earned their final patches. This includes basic outdoor skills, such as how to pitch a tent, start a campfire, and fish, as well as first aid. Scouts also learn the importance of independence as well as teamwork and how to get along with others. In addition, they’ll develop leadership skills and confidence.

Goal Orientation
Scouts earn patches and badges through achieving certain goals, whether it’s learning a new skill or completing a project. The same principle is applied to how children progress through the ranks from Cub to Eagle. These processes help Scouts learn to set and achieve goals. Boys also learn how to overcome challenges on the way to success. This is another skill they can use for life.

More on Patrick Swindale

Patrick Swindale works full-time as an engineer at HMS Global Maritime, Inc. and maintains a 4.0 grade-point average at the Loeb School for International Business at Maine Maritime Academy where he is studying for his Masters of Science in International Logistics Management. When Patrick Swindale is not at work or in class, he spends time with his family and takes his autistic brother, of whom he is a legal guardian, to the gym or hiking five days a week.

An Eagle Scout and former assistant Scoutmaster, Patrick Swindale is community-minded and spends his remaining hours giving back. He assists with his old Scout group and local charity efforts and has participated in St. John Bosco Youth Group and Knights of Columbus and is a regular speaker at his church. In college, he was also involved in Kappa Sigma and Alpha Phi Sigma.

“I carry myself with passion for whatever job I’m committed to,” Patrick Swindale said.

Patrick Swindale’s Top 3 Tips to Avoid Breaking the Bank this Holiday Season

Patrick Swindale

With the holiday season in full swing, many people are bracing themselves and their bank accounts for the inevitable impact. While it may be impossible to avoid spending this December engaging in holiday festivities, there’s no reason to start the new year in the red. Patrick Swindale, an honors student at the Loeb School for International Business at Maine Maritime Academy, is here with three tips for a budget-savvy holiday.

3 Personal Finance Tips for the Holiday Season

1. Make a List of Expenses

Gifts likely make up the majority of your holiday expenses. But there are other items to account for as well. This includes cards, wrapping paper, charitable donations, shipping, and travel. If you’re buying new clothes for holiday parties or contributing food or drinks at gatherings, include those costs too.

2. Determine a Spending Limit

Determine how much you have to spend on holiday expenses after you cover your personal expenses, such as rent, groceries, utilities, transportation, etc. When determining how much you can spend on holiday goodies, try not to eat into the rest of your budget to accommodate. Most people on your gift list likely appreciate thoughtful gifts more than expensive ones anyway, Patrick Swindale advises.

3. Beware of Doorbusters

Black Friday, Cyber Monday, and a slew of “doorbuster” deals are enticing. But Patrick Swindale warns research shows at many retailers, there isn’t a significant difference between one-day promotions and regular holiday sales. Also, some shops may mark up costs before the holiday season to create the appearance of a massive markdown. Before you make costly purchases, research to determine the item’s market value and ensure you get a fair price.

More on Patrick Swindale

Patrick Swindale works full-time as an engineer at HMS Global Maritime, Inc. and maintains a 4.0 grade-point average at the Loeb School for International Business at Maine Maritime Academy where he is studying for his Masters of Science in International Logistics Management. When Patrick Swindale is not at work or in class, he spends time with his family and takes his autistic brother, of whom he is a legal guardian, to the gym or hiking five days a week.

An Eagle Scout and former assistant scoutmaster, Patrick Swindale is community-minded and spends his remaining hours giving back. He assists with his old Scout group and local charity efforts and has participated in St. John Bosco Youth Group and Knights of Columbus. Patrick Swindale is also a regular speaker at his church.

4 Best Boating Spots in Western Washington According to Patrick Swindale

Western Washington is an outdoor enthusiast’s paradise, with an abundance of natural beauty and recreational activities aplenty. While there are countless ways to enjoy the Northwest’s treasures, one of the best by far is boating. Patrick Swindale, a boating enthusiast from Lakewood, WA, shares his four favorite spots. 

4 Best Boating Destinations Near Seattle 

  1. San Juan Islands 

The San Juans are arguably Puget Sound’s most famous. The archipelago is best known for its spectacular vistas, untainted nature, and whale-watching. A hot spot for orca sightings, it’s also possible to see half a dozen other whales, dolphin, or porpoise species depending on the time of year. Each summer, boat manufacturer Bayliner hosts a boating event on San Juan Island, the largest of the islands, the perfect opportunity to meet other boating enthusiasts. To rent a boat and head to the San Juans from the mainland, drive to Anacortes or Bellingham to pick up a vessel. Ferries also reach the islands from these ports. 

  1. Vashon Island

Vashon Island, also known as the “Heart of the Sound” is known for its artsy and eclectic vibe. Reachable only by boat, it’s the ideal retreat for creatives of all types. Ashore is shopping and tasty fare aplenty, as well as a theater and print shops. The waters surrounding Vashon are equally appealing, offering lovely views of the Sound. 

  1. Poulsbo

Known as “Little Norway on the Fjord,” Poulsbo is a picturesque small town with big character. Its port was named Boater’s Choice by Marinas.com in 2018 and the bustling Front Street is lined with shops and eateries. There’s also a Sea Discovery Center, a major attraction for families. Located just 20 minutes from Seattle, Liberty Bay’s calm waters are great for casual cruising, or you can hop on to nearby destinations such as Port Townsend and Coupeville, each of which has historic charm and beautiful views of its own. 

  1. Bell Harbor Marina

Bell Harbor Marina is the only recreational marina in the city. From Bell Harbor, you can avoid Seattle’s notorious traffic jams and make your way to major attractions like Pike Place Market, the Seattle Aquarium, and all the rest downtown Seattle has to offer, including shopping and restaurants galore. The best time to visit Bell Harbor, Patrick Swindale said, is the 4th of July. You won’t get a better view of the fireworks anywhere in the city. 

More on Patrick Swindale 

Patrick Swindale works full-time as an engineer at HMS Global Maritime, Inc. and maintains a 4.0 grade-point average at the Loeb School for International Business at Maine Maritime Academy where he is studying for his Masters of Science in International Logistics Management. When he is not at work or in class, he spends time with his family and takes his autistic brother, of whom he is a legal guardian, to the gym or hiking five days a week. 

An Eagle Scout and former assistant scoutmaster, Patrick Swindale is community-minded and spends his remaining hours giving back. He assists with his old Scout group and local charity efforts and has participated in St. John Bosco Youth Group and Knights of Columbus. He is also a regular speaker at his church.

Patrick Swindale Discusses 3 Benefits of Weightlifting

Patrick Swindale’s days are long and his schedule packed, but the Lakewood, WA resident and engineer at HMS Global Maritime, Inc. who works 50 to 60-hour workweeks still makes time to hit the gym six days a week. A high school athlete involved in water polo and swim teams, his focus has shifted in recent years to weightlifting. Here, Patrick Swindale explains three major benefits of weightlifting in addition to gaining muscle mass, strength, and stamina.

Patrick Swindale (16)3 Benefits of Weightlifting

1) Strong Bones
While weight lifting is most closely associated with building muscles, strength training can also reinforce bone strength. Lifting weights involves putting the muscles under stress and allowing them to recover, resulting in improved strength and endurance over time. Likewise, lifting stimulates mineral nutrient production which increases bone density. Patrick Swindale added increased bone density is essential to reduce the risk of fractures and osteoporosis.

2) Posture
Good posture is key to safe weightlifting, Patrick Swindale said. Sloppy posture, such as slouching or leaning to the side, could result in injuries such as muscle strains or cramps. In exercises such as barbell squats, bad posture could result in even more serious issues. Being mindful of your posture while at the gym can help you get into the habit of maintaining good posture all the time. This, in turn, can reduce back, neck, and knee pain and improve spine health.

3) Mental Health
Any kind of exercise can have tremendous benefits for your mental health, Patrick Swindale said. Exercise releases endorphins, or “happy hormones” which improve your mood. Furthermore, weight lifting can reduce stress and provide an outlet for other negative emotions. Over time, studies show regular gym sessions can have a significant effect on mood disorders such as depression and anxiety. Regular exercise can also boost your confidence and energy levels.

Patrick Swindale credits his fitness regimen, which includes healthy eating and regular weightlifting, with giving him the stamina and energy he needs to power through his workday, spend time with his family and friends, and participate regularly in church and community events and causes. An Eagle Scout and former assistant scoutmaster Patrick Swindale is community-minded and still assists with his old Scout troop while also caring for his autistic younger brother, of whom he is a legal guardian. He has also participated in St. John Bosco Youth Group and Knights of Columbus, was involved in Kappa Sigma and Alpha Phi Sigma in college, and is a regular speaker at his church. If that weren’t enough, Patrick Swindale is also maintaining a 4.0 grade-point average at the Loeb School for International Business at Maine Maritime Academy where he is studying for his Masters of Science in International Logistics Management.

“I carry myself with passion for whatever job I’m committed to,” Patrick Swindale said.