Preparing Americans to Serve in the Military, Special Ops, Police, & Fire Fighting          

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Military &
Special Forces Training

Police &
Fire Fighter Training

Beginner Fitness /
Weight Loss

Online Training
with Stew Smith

Published Books


Tactical Fitness Conference & Monster Mash

Most Popular Articles: 

Navy SEAL Info
Army & SF Info 
FBI Training Info



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Achieving Fitness Goals During and After Holidays 

Nearly on a daily basis, people young and old confide in me with their fitness goals.  Too many of these goals are extremely broad and lack focus and many are too narrow in scope and require more elements to succeed.   For example, broad goals are “getting healthy again” or “losing weight”.   These can require some to stop over-eating, smoking, drinking soda or other sugary products, as well as start exercising ALL at the same time.  Anytime someone tries to do all of the above in the same week, they are statistically destined to not be successful.


The opposite problem occurs when someone “wants to do pull-ups”.  Depending on their current fitness level, this could require that person to start using weights to strengthen grip, biceps, and back muscles as well as lose weight.  Too many people cannot do pull-ups mainly because they carry an extra 20-25 lbs of weight they could stand to lose.  And, the common denominator between men and women who can perform pull-ups is “they practice pull-ups 2-3 times a week as part of their weekly workout routine.”  See pull-up articles in the Article Archive for more info.


There is a standard method of achieving your fitness and health goals.  Quite simply, it requires baby steps if you are a beginner and a foundation of several elements if you are currently active and seeking more advanced goals.  These elements are the following:


Moving = EXERCISE.  If you add exercise to your world, this will be a cause your body to adapt until you build habits and create that foundation of fitness needed for a lifestyle change.  This can be as simple as walking or biking for 10-15:00 everyday or an hour long workout in the gym with a combination of weights and cardio equipment.  To do more pull-ups, pushups, or run faster, you have to be already very active, otherwise you need to create the foundation on which to build these follow-on goals.  This is why military members who do not exercise but only 1-2 weeks prior to their bi-annual fitness test continually score worse than the year before.  To beat last years scores, you need to make your fitness part of your schedule.


Eating – Eating to lose weight or eating a healthful diet with balanced nutrition is a lifestyle that should be adopted over time.  When you add exercise to your schedule 4-5 times a week, it is important to increase your water consumption to 2-4 quarts a day.  Just add exercise and more water to your world the first month of your exercise schedule.  If you see weight loss within the first week or two, you may not need to alter your food intake that much.  Your body will also start to drive you toward eating more fruits, vegetables, and protein sources if you have a steady exercise program too.  But for more ideas on what to eat see the following links:


 Eat to Get Fit

 Food Options Chart

 Fun Diet Motivator

 Burn fat plan


Flexibility – Stretching is highly important to increasing scores on fitness tests as well as overall conditioning.  Prevention of injuries through a steady flexibility routine before and after each fitness session will enable you to continue exercise and not have to stop your program due to pulled muscles or stiff joints.  See the Stretching Plan that I recommend people to do for a solid week prior to beginners adding fitness to their schedule. Check out the FREE Stretching Plan


Schedule – The final element of successful goal achievement is pacing fitness into your schedule.  “If it is not in the schedule – IT does not exist.”  An early AM workout is three times easier to accomplish versus a post work fitness session, due to daily conflicts that can easily occur to make you delay or cancel your workout.  But as the days get longer during these Spring and Summer months, making that after work workout is a bit easier. Whatever you do, a little daily exercise is a requirement. 



General Fitness and Nutritional Guides for Beginners

The 90 Day Beginner Guide to Fitness
Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach


Surviving BUD/S


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the
National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy
lifestyle - check out the
Fitness eBook store and the Stew Smith article archive at

 To contact Stew with your comments and questions, just e-mail him


Also Check out Stew on Fight Science - National Geographic Channel

Books, eBooks, DVDs

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Published Books / DVDs / APPs

Complete Guide to Navy SEAL Fitness      |    More Info     |  Book / DVD
Maximum Fitness - CrossTraining     |    More Info     |  Book only
The Special Operations Workout     |   More Info     |     Book only
The SWAT Workout - From Recruit to SWAT      |  More Info    |  Book Only
The Combat Swimmer Stroke Video     |  More Info   |  Download MP4
The Pre-Habit Workout     |  More Info  |  DVD only
New Fitness APPs Navy SEAL, FBI, Pushup. Pullups   |  More Info    |  APPS

Coming Soon - Navy SEAL Fitness with Weight Training

The Complete List of Stew Smith's eBooks / Books:


Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness    |  More Info  |  eBook, Book

Reclaim Your Life - The Erin O'Neill Program     |  More Info   eBook only

Veteran's Fitness - Baby Boomer and a Flat Stomach     |  More Info   eBook only

The Diabetic Prevention Workout   |  More Info   |   eBook only 

Advanced Maintenance and Recovery Program   |  More Info   |  eBook only

The TRX Workout eBook     |  More Info   eBook only

NEW - Circuit Training 101 eBook      |  More Info   eBook only

NEW Obstacle Course Race eBook      |  More Info   eBook only

The Special Forces Physical Fitness Workouts


Combat Conditioning Workout       |  More Info  |  eBook, Book

Navy SEAL Workout Phase 1:  Beginner       |  More Info  |    eBook, Book

Navy SEAL Workout Phase 2 - 3:  Intermediate     |  More Info   eBook, Book


Navy SEAL Workout Phase 4  Grinder PT      |  More Info   eBook, Book

Navy SWCC Workout       |  More Info    |    eBook, Book


Army Special Forces / Ranger Workout  | More Info SF /  Ranger  eBook, Book


USMC RECON Workout       |  More Info  |  eBook, Book


Air Force PJ / CCT Workout      |  More Info  |  eBook, Book


The Coast Guard Rescue Swimmer Workout      |  More Info   eBook, Book


The Army Air Assault School Workout     More Info   eBook only


The Army Airborne Workout     More Info   eBook only


NEW - Upper Body Round Robin (UBRR)    More Info   eBook only


The OCS, ROTC, Service Academy, & Bootcamp Workouts

The USMC IST and PFT Workout      More Info   eBook only


USMC OCS / TBS Workout       |  More Info   eBook, Book


The Service Academy Workout     More Info   eBook, Book


Navy, Air Force, Marine Corp Bootcamp Workout   More Info   eBook, Book


The Army OCS and PFT Workout    More Info   eBook, Book


NEW Army PRT and Combat Readiness Test Workout    More Info   eBook only


The PFT Bible - Military / Police Standard PFT    |  More Info   eBook, Book


The Law Enforcement Physical Fitness Test Workouts


The FBI Academy / PFT Prep Workout (Vol 1 and 2)      |  More Info   eBook, Book


The DEA Prep Workout      More Info   eBook only


The FLETC Prep Workout - Ace the PEB      More Info   eBook, Book


The PFT Bible - Military / Police Standard PFT      |  More Info   eBook, Book


The Fire Fighter Workout       |  More Info   eBook, Book





Surviving BUD/S

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