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  • +7

    Balancing Out a Workout

    Balancing Out a Workout
    Having a muscular – skeletal strength imbalance can cause injury and other complications in your performance athletically or on the job. Here is a question from an officer seeking to improve his performance keeping balance in mind. “Stew, I have a question on how I should be progressing with opposing muscle group exercises. The last 3 set Dip/ Pull-up workout was ...
    Rated +7
  • +27

    Pull-ups: I Want to Do More - But Man They Are Hard!

    Pull-ups: I Want to Do More - But Man They Are Hard!
    The Pull-up is the great equalizer when it comes to hard exercises to master. Questions from how to do more, how to do any, how to ace pull-up fitness tests come in all the time. Over the years, we have created and used many workouts (like the ones below) to improve pull-ups, but one of the first elements you should consider ...
    Rated +27
  • +21

    The ABC’s of Hydration and Eating for Police Fitness

    The ABC’s of Hydration and Eating for Police Fitness
    When to eat and what to eat are constant questions that affect your fitness performance, weight loss / gain goals, as well as overall health.  I was recently challenged with a question by email that asked, "What should I eat/drink before, during, and after my workout?  My goal is to perform better in my running, swimming, PT test and following spec ...
    Rated +21
  • +7

    Fitting Workout Recovery Time Into an Officer's Schedule

    Fitting Workout Recovery Time Into an Officer's Schedule
    This series of emails comes from a police officer / instructor who understands the importance of recovery, but has a hard time fitting it into his training plan. We all need to actively pursue a recovery period in our high tempo training cycle, otherwise we will break down, burn out, and likely get injured over time. Here is his email. Stew, ...
    Rated +7
  • +22

    The Importance of Breathing

    The Importance of Breathing
    Breathing – of course it is important in everything we do. From athletic performance, shooting, and relaxing, we all have had to control our breathing in some fashion. But did you know that you can speed up and slow down your central nervous system by learning some breathing techniques? Did you know you can fail a running test one day and ...
    Rated +22
  • +14

    Fat Reduction Goals and Nutrition Tips

    When to eat and what to eat are constant questions that affect your fitness and health goals as well as your weight loss desires.   I was recently asked a question by email that asked, "What should I eat/drink before, during, and after my workout?  I am 40 years old and my goal is to look better and be healthier. I need ...
    Rated +14
  • +3

    Recovery Tools of the Trade

    "Recovery and Maintenance," We hear these terms often in just about every area of our lives:  from improving your fitness and athletic performance and handling stressful professions to maintaining your health with a strong immune system.  Typically, most people in the military / law enforcement fitness and health genre ask about how to get stronger for Fitness Tests while working long ...
    Rated +3
  • +5

    Myofascial Release – The Key to Relieving Pain from Over-use Injuries

    Have you ever started off on a run and had aching knees or hips, but soon after a short warm-up jog and light stretch all felt better?  Typically this is how most people start off on a run.  Unfortunately, tendonitis can flare up quickly if running several times a week for several miles.  Myofascial Release (MFR) technique is a great way ...
    Rated +5
  • Rate

    Is Technology Ruining Your Workout?

    Is Technology Ruining Your Workout?
    I often get emails and questions from people about certain programs, gadgets, fitness videos, GPS devices, music, heart rate monitors, pedometers, I-phone applications, you name it. I get to test much of this new fitness technology out and will either decline to write about it or give it a plug. If you have followed my decade of articles on fitness, you ...
  • +17

    Ten Fitness Commandments for Law Enforcement

    Here is a common misconception concerning military as well as law enforcement training programs.  Often people show up to day one of the basic training or academy not in any kind of shape to start off on a group run.  Many are overweight with de-conditioned muscles and joints that can't handle any physical activity for long periods of time.  Here is ...
    Rated +17
  • +4

    Core Fitness for Recruits

    Soldiers often contact me to update me on what they are doing for physical training.  Their fitness training cycles usually vary a great deal from basic training to maintenance training while overseas or preparing to go overseas.  Recently, in an AP article that was featured at Today Online, many combat veterans are adding sprints, agility drills and core exercises to build ...
    Rated +4
  • +11

    Need to Lose Weight and Get Fit for the Streets?

    Need to Lose Weight and Get Fit for the Streets?
    Often young men and women ask me about training for the military and police officer professions, but unfortunately most of them (about 60% who email me) have to lose weight in order to meet the minimum requirements for the height and weight / body fat standards.  The military refused more than 47,000 people due to not passing the height-weight / body ...
    Rated +11
  • +1

    Cooped Up Inside? Sounds Like You Need Some Workout Ideas

    No matter what your situation is, some days you just cannot get outside or to the gym to exercise. Here is a great routine that you can do in your bedroom, hotel room, or whatever keeps you inside. "Hey Stew, I need some help with a quick indoor routine as I am currently stuck inside due to baby, weather, and ...
    Rated +1
  • +12

    Running Distance vs. Running a Timed Run Fitness Test

    Sometimes we think we are in shape because a "test looks easy" or "you were in shape in high school", but many people fail to prepare for a fitness test and wind up realizing they need to change their training AND their thinking.  Check out this email: Stew - I run all the time 4-5 days a week and usually get ...
    Rated +12
  • +4

    New Year's Fitness Resolutions That Work

    In the first week of January I give out my 45 Day Beginner Plan free to readers, so this is always a gratifying week for me. Here is one of several emails from people who stuck with the plan for the month of January AND have built a habit of fitness and motivation to carry to the next level. Give yourself ...
    Rated +4
  • +4

    Working Out But Failing To Finish Off Those Final 10 Pounds?

    Here is an email from a man you likes to exercise as much as myself, but just cannot drop that last bit of fat off his stomach area: Stew - what gives? I have been busting my butt for years working out with running, calisthenics, weights nearly 5-6 days a week and still have trouble around my mid-section. I am in ...
    Rated +4
  • +25

    Fitness: It's 90% Mental

    Have you ever heard of this statement? Often it refers to challenging military / law enforcement training programs. The first time I heard the saying was at SEAL training and I never quite understood what it meant at the time because it felt like 100% physical at the time. I promise you this. It does not refer to 90% mental being ...
    Rated +25
  • +4

    Fitness For Cops Over 50

    Here is an email that is often received from men and women seeking to lose the "spare tire" or weight around their hips, help reducing their blood pressure, and overall just get healthier. It is a journey that can lead to many enjoyable future years if you can catch up with Mother Nature and Father Time before they catch you! Here ...
    Rated +4
  • +6

    Does Water Affect Weight?

    This week a young man asked me, "Does water affect weight?" After some digging, I realized he has been observing his mother use one of the 45 Day Plans to lose weight / get fit and this program requires the user to drink more water than they normally would - up to 3-4 quarts a day!! Most people do not drink ...
    Rated +6
  • +6

    Running: How Do You Find Your Pace?

    As with any cardiovascular activity if you are going to perform for several minutes or even a few hours you need to find a sustainable pace.  Here is an email from someone who enjoys running with a group but struggles with running alone: Hey Stew - When I run with my group of friends, I am always faster than when I ...
    Rated +6
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