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Tom Swales

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DOB: August 28, 1979
Residence: Alliston Ontario, Canada
Height: 5 10, Weight: 195
Chest: 46, Arms: 17
Waist: 33, Quads: 25, Calves: 16 3/4

Education: I graduated from Graceland University in Lamoni, Iowa with a BA degree in Athletic Training (Sports Medicine). I'm a certified Athletic Trainer with the National Athletic Trainers Association (NATA) as well as a certified Personal Trainer with the American Council on Exercise (ACE).

I am currently working as a personal trainer and as an Athletic Therapist to save up money for Grad school.

Hobbies/ interests: I enjoy snowboarding very much as well as compete in big air contests and slope style contests, and do quite well. I would like to do it professionally but I want to get my schooling out of the way first. Soccer is my other major passion. I went to university on a soccer scholarship as a goalkeeper and I am currently looking for tryouts in the Canadian Professional Soccer League (CPSL). I also enjoy surfing, wakeboarding, basketball, football and anything fast and competitive.

Future Goals: I plan on attending Graduate School in September so I can receive my Masters degree in Physical Therapy and eventually open my own clinic or work for a professional sports team as a therapist. As I said before, I'd like to do something with my snowboarding or soccer as a profession, but if not I always have my education to fall back on.

Weekly Training Regiment (Summer Soccer Season)


 - Incline barbell bench press 4 sets, reps 12, 10, 8,6
 - flat dumbell press 4 sets, reps 12, 10, 8, 6
 - pec fly machine 4 sets, reps 12, 10, 10, 12
 - Skull crushers 3 sets, 8-10 reps
 - cable rope extension 3 sets, 8-10 reps
 - single reverse grip cable ext 3 reps 8-10 reps
 - seated calf raises 4 sets 8-12 reps
 - standing calf raise 4 sets 8-12 reps
 - 30 sec burns 3 sets
 - circuit x2 - hanging straight leg raise
 - hanging side bends
 - decline twist crunch
 - side bends
 - weighted ab bench


Heavy legs
 - bar bell squats 5 sets, reps 15, 12, 10, 8, 5
 - leg press 3 sets 8-10 reps
 - barbell lunges 2 sets 8-10 reps each leg
 - thrust ups (plyometric) 2 sets 40 reps each leg

Soccer practice 2 hrs


 - cybex lat pull down 4 sets 8-12reps
 - underhand close grip chin ups 3 sets 10-15 reps
 - hammer strength rows 3 sets 8-10 reps
 - bent over dumbbell row 3 sets 8-10 reps

 - standing barbell curl 4 sets 8-12 reps
 - incline alternate dumbbell curl 3 sets 8-10 reps
 - hammer curls 3 sets 8-10 reps
 - reverse grip easy bar curls 3 sets 8-10 reps

Abs - circuit x2


Light legs - Dead lifts 3 sets 8-10 reps
 - lying leg curls 3 sets 8-12 reps
 - seated leg curls 3 sets 8-12reps

Traps - standing barbell shrugs 5 sets 12, 10, 8, 6, 4
 - standing dumbbell shrugs 4 sets 10-12 reps
 - cable upright rows 3 sets 8-10 reps

Soccer practice 2 hrs


Light Chest
 - Gator workout - flat bench barbell 6 sets, reps 12, 10, 8, 6, 4, 2 plus 2 warm-up sets
 - incline dumbell fly - 4 sets, 8-10 reps

 - cybex shoulder press 3 sets 8-10reps
 - dumbbell lateral raise drop set 3 sets 5-7 reps each weight
 - rear delt dumbbell raise 3 sets 8-10 reps

Abs - circuit x2


 - off


 - soccer practice or game


I don't really have a strict specific diet. I make sure I'm getting enough protein with shakes and bars, and that I take my vitamins and minerals every day. I keep mental note on what I've eaten in the day, make sure I've had my veggies and fruits for the day, that's it.

Favorite types of music include alternative/punk and hip hop. Some artists such as Blink 182, Sum 41, Box car racer, Eminem, Hyrogliphics and 50 cent.

Some of my favorite movies include any Austin Power film, especially Gold Member, Spiderman, X-men, matrix and pretty much any good comedy or action movie out there.

Working with John was fun and very professional. John makes it very easy to work in front of the camera by giving good direction and guidance, especially to those of us who are new at this. Overall it was a good experience and I highly recommend John to anyone who is looking to have some high quality and professional photos done.

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