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Healthy Start for Beginners
Helping People FIT FITNESS into Their Life

See Beginner Workout section at the Fitness eBook Store


During your New Year's quest for longevity, try not to change too much in your life too quickly. Many people, in their annual search for health make broad resolutions that require several different life style changes. Quitting smoking, starting an exercise program and dieting all in the same week can be extremely challenging.

Tackling any ONE of the above is challenging enough. If you have any of the above vices or others, you may want to try one step at a time rather than trying "cold turkey - and all at once!" Here is a plan that will get you started on the right track.

January - April :

Start exercising and drinking water NOW! You may find that you do not have to alter your diet at all as long as you are burning calories by exercise. By drinking anywhere from two quarts to a gallon of water a day and cutting back on soft drinks. You can lose up to 25-50 pounds this year!

- I have proof and living examples -
The type of exercise you need to start doing is either walking, biking or swimming for 20-30 minutes 4-5 times a week. May - September 2001:

Now you can pick up the physical fitness training a bit by lifting weights or starting a good calisthenics program. Exercises like pushups, pull-ups, crunches, and squats mixed with more walking or occasional running can boost your fitness level to new heights.

If your fitness program is not working for you at this time, you need to take a look at your diet and what you are consuming daily. If you are not losing weight by walking 4-5 times a week and drinking nearly a gallon of water a day, you need to consume fewer calories. This does not mean starve yourself - it simply means eating foods with fewer calories. More nutrients like fruits, vegetables, and lean meats cooked by methods other than frying would be a good start to changing your diet.

October - December :

By this time, you should feel great about your physical progress and have more energy than you have had in years. Running, biking and swimming several times a week should be habit by now and feel refreshing and stress relieving after each workout. If you have not quit smoking cigarettes by now or at least tapered off, it is time to start trying a little more aggressively. Usually, however, if you have maintained a fitness program this long, quitting has already occurred. But if you have not quit, now is the time to try either the "cold turkey" method or some type of patch method.

So in summary - start exercising now! Do not change your diet too much but with the addition of water and decrease of soda. Try to taper the smoking when you get into the groove of the exercising regularly - do not try all three at once!
You can see the workout programs that have helped many people lose 20 lbs in 45 days and up to 50 lbs in 90 days...

Thanks for the e-mails. Keep them coming at


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, e-mail him at


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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
The FBI Special Agent Test Clinic DVD

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
- Circuit Training 101 ebook

NEW Obstacle Course Race 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

New - Army PRT and CRT
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

Free SEAL Training Videos from Phil Black

TRX Train Like the Pros



Some Titles Above available in Print Softcover Format