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Don’t start a Resolution this New Year – Set a Goal!!

It seems to me, most New Year’s resolutions are forgotten by February.  Most people bite off more than they can chew on New Year’s Eve and start a drastic change of life all in a short period of time.

This year – SET A GOAL!  But, 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 vices 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.

Goal Setting – This year I have several people who have set a goal of doing some form of race later in the year.  Using the first 6-9 months to train for the event will get you in shape for the event AND help you lose weight.  A triathlon, 5k, 10k walk or run, a ˝ marathon, marathon, etc.  My wife is determined to run the Race for the Cure this year. This is a great cause for cancer research. Many of the people who run the race either have cancer OR have beaten cancer in recent years.  My wife, who is perfectly healthy, but needs some form of cardio exercise, figures if cancer sufferers and survivors can run the race, she can too.

If you need help to find a goal, email me at  Many men seem to like to ace one of the many physical fitness tests for the military or FBI.   You can find information of all these tests at the eBook Fitness Store.  It is a fun goal to be fit enough to be in the Armed Forces, Special Forces, of FBI at the age of 50 or above. 

Here are some more tips to starting slowly and preventing failure of your goals within the first month of the New Year.

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 pounds this year!

The type of exercise you need to start doing is walking, biking or swimming for 20-30 minutes 4-5 times a week.  Some ideas can be found in any of the 45-Day Programs for Beginners or Intermediate Workouts.

May - September

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 you have to 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! Email me if you have any questions 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




Links to Stew Smith eBooks
Army Navy Air Force USMC Coast Guard
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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 with any comments or questions.


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

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
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