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  • +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
  • +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
  • +1

    Police Fitness: Adding Balance to Your Life

    Police Fitness: Adding Balance to Your Life
    This week, an email from a physical therapist in the Navy asked me about training people to have better balance. He states, “One of the biggest culprits to injury as we age is falling or losing your balance. Do you have any plans for folks to gain balance or better stability?” Great question! When training athletes, one of the most important ...
    Rated +1
  • +1

    Be Careful With Your Shoulders (In Life and in Training)

    This week, a military man into bodybuilding emailed me about his recent shoulder injury. It seems sometimes life throws you a curve ball every now and then and freak accidents can occur at the strangest of times. He writes: _“I am an avid lifter. I lift all the time and have done bodybuilding competitions, so you would think I would be ...
    Rated +1
  • +4

    Keeping Up Strength While Becoming More Defined

    _Hi Stew I am a 35 year old, 212 lbs Police officer and I run and lift weights for exercise. My goal is to find a weight lifting program to get "cut/ripped", not "big." Do you have a workout program that might help me? Thanks for your work - John T_ Yes, there are plans that will help you with your ...
    Rated +4
  • +6

    Learn How the Mind and Body Works with the Five Psychological Phases of Fitness

    Whether you are a military, special operations officer, an athlete, or just a regular person seeking to lose weight, all groups experience similar personal obstacles. Those who succeed in their training programs learn to conquer self-doubt. That is the key to fitness! Every day, excited people join fitness clubs determined to attend classes or workout for an hour a day, five ...
    Rated +6
  • +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
  • +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
  • +6

    Add Some Balance to Your Life

    An email from a physical therapist in the Navy asked me about training people to have better balance. He states: "One of the biggest culprits to injury as we age is falling or losing your balance. Do you have any plans for folks to gain balance or better stability?" Great question! When training athletes, one of the most important elements of ...
    Rated +6
  • +6

    Fitness Questions and Answers for Cops

    *Do you have any advice with changing bad habits, or advice on what kinds of food I could eat on the run at work or could take in the patrol car with me through an entire shift? Also, any other changes I could make to my workout to help increase metabolism?* "This is what I do for food.":www.stewsmith.com/foodplan.doc But when on ...
    Rated +6
  • +7

    Advanced Balance Training for Athletes – Tactical Athletes Too!

    I recently wrote an article on "Adding Balance to Your Life,":http://policelink.monster.com/police-fitness/articles/101253-add-some-balance-to-your-life but it was aimed more at beginners and for those who are losing their balance as they age. People fall everyday due to loss of balance muscles that accompanies a sedentary lifestyle. Spending your 40s, 50s, and 60s not exercising regularly can lead to a variety of broken bones and ...
    Rated +7
  • +19

    Fighting Disease and Illness with Fitness

    Fighting Disease and Illness with Fitness
    We have all heard that daily exercise and eating a healthful diet can help you fight many diseases and illnesses to include diabetes, heart disease, osteoporosis, and even cancer. This weekend in Tucson, AZ, I had the honor to meet a woman who donates her time to help people fight cancer through exercise. The “Sarge,” Anita Kellman runs the "Beat Cancer ...
    Rated +19
  • +3

    Fitness Gear: Stew Smith's Recommendations

    I often get emails from beginners starting to exercise or officers who are avid trainers asking about what are some of the things I like to use, wear, and even listen to when exercising. Here are a few of the many things I like to use. I have been searching the fitness business world for places to put my logo on ...
    Rated +3
  • +2

    Swimming with Fins – Preparing for LEO Special Ops Training

    Swimming with Fins – Preparing for LEO Special Ops Training
    This week, I received a frequently asked question about swimming with fins. Swimming with fins during rigorous military training like BUD/S, Coast Guard HRSS, Air Force PJ, or Public Safety Divers and some law enforcement SWAT programs is required in open water tests. My philosophy with teaching swimming is “a picture is worth 1000 words, but a moving picture is worth ...
    Rated +2
  • +1

    Avoiding Deadly Fitness Conditions: Hypothermia and Hyperthermia

    Later this month, January 27th on the National Geographic Channel _Fight Science – Special Ops Episode_, you will see the effects of body core temperature in both extremes (high and low body core temperatures) and how science is able to manage them both. By definition: +Hyperthermia+ is abnormally high body temperature. It can be due to exposure to extreme temperatures, high ...
    Rated +1
  • +5

    Fitting Fitness Into Your Work Schedule

    Fitting Fitness Into Your Work Schedule
    I love to get email from people like this American. Both military and law enforcement seeking to improve his fitness level in a way that will not affect previous injuries. He writes: p((. "My training issues are I am age 35, 15 year history of wear and tear from military, police, and other high impact jobs (i.e. car accidents and bad ...
    Rated +5
  • +14

    Cardio Exercise and Resistance Exercise: Which to do First?

    If you are like a majority of the people who exercise regularly, often the question of what do you do first - Cardio workouts (Running, swimming, biking, cardio machines at the gym) or Resistance training workouts (lift weights or PT) is discussed. This article will further discuss that question on several different levels. What combination is best for the following common ...
    Rated +14
  • +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
  • +1

    Train Better with TRX

    An email from a Fire Fighter instructor looking for advice on creating a fitness maintenance plan and fitness building program for his major city fire fighters prompted an answer that was diverse in its ability yet cost effective. “I think your recent publication of Fire Fighter Workout and Public Safety Diver training cross over very well. The problem on our job ...
    Rated +1
  • +15

    Getting Back Into Running After Injury or Long Time Not Running

    Getting into a running program after an injury or just starting running for the first time ever or many years is very tough. For one, the joints, soft tissues, and bones can all be injured by common “overuse” injuries such as: * Shin Splints * Very Common Knee Tendinitis * Runner's Knee (PFS) * ITB Syndrome * Heel Injuries (Plantar Fasciitis) ...
    Rated +15
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