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                                    Family Fitness

Today's generation has more computerized and physically inactive forms of entertainment than ever before. We, as parents, must be the catalyst that motivates our children to exercise - plus it is not bad for us to exercise either. The earlier we introduce our children to a lifestyle of health and fitness, the less likely our children will grow to be part of the 60 percent (and growing - literally) of America that is obese. Researches have stated that childhood obesity is completely preventable, but almost entirely incurable.

It does not take a bench press and a stair machine to get fit. All you need is a playground and a little imagination. Here are some imaginative ways to exercise while watching your kids without spending a dime! This workout is the easiest and least time consuming way to combine family and exercise.

Now - get outside and set the example for your children. Let them see how important it is to get away from the television set and go outside to exercise / play. Here is a way to get the daily exercise you need for your health and the daily bonding your kids need.

Here's how you do it ... The first two exercises are standard exercises that can be done in the living room right before you go to the playground with your kids.

1) Pushups - with your hands shoulder width apart, place your palms on the ground, keeping your feet together and back straight. Push your body up until your arms are straight. Touch your chest to the ground each repetition. Try to do as many pushup as you can on your toes, then resort to knee pushups until exhaustion. Rest with 25-50 crunches (next exercise) and repeat pushups.

2) Crunches - Lay on your back with your legs in the air and bent at the knees, forming a 90 degree angle with your knees. Bring your elbows to your knees.

3) Bench Dips - Place your hands on the edge of your seat, legs extended in front of you while sitting. Lower yourself as close to the floor as possible. Now, straighten your arms and lift yourself back to your seat and repeat.

4) Monkey-bar Pullups - With hands at shoulder width, grab the bar and pull yourself up so your chin is lifted above the bar. Hold yourself above the bar for a second and let yourself down slowly.

5) Squat/Shoulder press - Bend at the knees, with your back straight. Pick up your child and lift him over your head. Grab your child and lift him/her to the monkey bars or another elevated position.

6) Swing set Squats - While pushing your child in the swing, squat in between each push of your child. With your feet at shoulder width apart and back straight, lower and raise yourself by bending the legs, forming a 90 degree angle with your knees.

7) Hanging Knee-ups - Hang on a pullup bar, as if you were performing a pullup. Pull your knees as high as you can, trying to roll your knees into your chest.

8) *Running/walking - push your child in a stroller or let him/her ride in a bike with you as you walk or run. Sign up to run / walk a race - maybe a 5k or a 10k. Go to
Active.com to find an activity near where you live.

Realize this: You are doing your kids a dual service by creating a time and place for fitness. Of course, you know the better shape you are in will lead to a healthier and longer life. You will be able to enjoy your children, grandchildren, and maybe even great-grandchildren IF you start taking better care of yourself and start exercising - NOW. Aside from being around to see your grandchildren grow, you will be passing down a legacy of fitness and nutrition to your children, who are being exposed to more physically inactive forms of entertainment than any time in history.

Good luck with getting creative with your programs. I am offering a
free downloadable guide with pictures and more ideas for parents with children who are ages 8-18. These are sports related skills that will help with athletics, as well as adding fun events to burn calories for you and your kids. Of course, consult a doctor before starting any program, especially with your kids. Children can exercise with running, swimming, calisthenics, and lift very light weights at any age. The rule is not to lift heavy weights until well into your teenage years (16-19).

Keep the emails coming!


Links to Stew Smith eBooks
Army Navy Air Force USMC Coast Guard
eBooks eBooks eBooks eBooks eBooks


Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.  He specializes in military and law enforcement fitness, particularly Special Operations units.  Please feel free to email him at Stew@stewsmith.com with any comments or questions.

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Stew Smith's published books can be found in major bookstores and online retailers. They include:

NEW BOOKS / DVDs listed in RED

Published Books / DVDs 

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness
 The Special Operations Workout
 The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
 Clinic DVD for Navy SEAL PST

 PFT Clinic for All Service Academies CFA
The FBI Special Agent Test Clinic DVD
Clinic on DVD for the Pushups, Situps, 1.5 mile Run PFT

The Complete List of Stew Smith's eBooks:


Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout


Air Force PJ / CCT Workout

 The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout

USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)

The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout




 Seal Multi Men's Multi-Vitamin Multi-Mineral


Some Titles Above available in Print Softcover Format

to www.stewsmith.com