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A Half of Your Workout is 100% Better Than Skipping It

• Stew smith

Life Gets in the Way Sometimes...But Keep Moving.
Picture of a stressed out man sitting at the table with paperwork, dog, kids, wife in the background and a TO-DO list in bubble thought coming from him

If you are this guy, you may want to do a stress-relieving routine for the day 
(next few days, perhaps)

Life Can Get Busy. Fit Stress Relief into It! - Try this: Walk, jog, or bike for 5 minutes (easy pace), then stretch, holding each of these stretches for 2 deep breath cycles. This cardio/stretch should take you about 8-10 minutes. When stressed, try this once or twice for 10-20 minutes to help you physically manage your stress and put you in a relaxed state, with a better ability to focus on time-sensitive issues in your life. No need to burn the candle at both ends. In fact, you will feel better after a walk, some stretching, focusing on deep breathing, or an easy 15-20 minute workout than after a high-intensity one.  There is a place for high-intensity training, but when you are this stressed, it is not the time.

Here is a long list of things you can do to unwind, refocus, and get back to doing what you need to do with a clear head and good energy that take only a few minutes:

Immediate relief can be found through stretching, a quick self-massage, a stress ball, or spending time in nature to calm the nervous system. 

Quick Physical Stress Relievers (10-20 Minutes)

  • Walk and Breathe: A 10–15 minute walk, especially outside, helps clear the mind and releases tension. Add in deep breathing drills like box breathing for an extra benefit. (box breathing = 4 sec inhale/4 sec hold, 4 sec exhale/4 sec hold)
  • Hard Flex Muscle Relaxation: Tense (for 5 seconds) and then relax each muscle group, starting from your toes up to your forehead.
  • Deep Breathing: Practice diaphragmatic breathing by inhaling slowly through your nose, expanding your belly, and exhaling slowly through your mouth to trigger the relaxation response.
  • Stretching and/or Foam Rolling/Massage Tools: Perform quick stretches like shoulder rolls, neck stretches, or a 10-minute yoga flow (e.g., child's pose, cat-cow) to reduce muscle tension. Foam roll from the base of the shoulders to the feet or use massage tools for tense areas in the neck, shoulders, back, and hips.
  • Dancing or Cardio: Put on a favorite song and dance or do jumping jacks to quickly boost endorphins and break a stress cycle.
  • Repetitive Movements: Use a stress ball, squeeze putty, or rub your feet over a tennis or lacrosse ball to focus your mind and relax your body. 
  • Count to 10: Slow down and count backward from 10, breathing deeply with each number. You can do this on your own in your chair or while walking and stretching.
  • Close Eyes/Darken Room: Block out visual stimuli for a few minutes to reset. I use an eye mask and earplugs and just focus on listening to my breathing.

    Remember, there are three phases of fitness, and the first one is the most important in the long run:

    Health and Wellness - Both Mental and Physical Health and Wellness! 

    Physical Performance - Train for specific goals like running a 5km, doing a pull-up, or crushing a fitness test. 

    Athletic Competition - Take fitness training to the next level and compete in races, pick-up basketball games, or other sporting events. 

    The problem is that when people neglect both the Health and Wellness phase and the Physical Performance phase and jump right into a fast sprint, a basketball or football game, or other competition, injury that often requires surgery quickly follows. Pulled hamstrings, torn Achilles tendon, rotator cuff injury, and blown chest muscles are common when the phases of fitness are neglected or ignored. 

    Summary: Here is a list of what we do at StewSmithFitness.com

    Core Mission

    • Tactical Fitness Training For the Candidate / Recruit: Specializing in preparing individuals for military, special ops, law enforcement, and firefighter selection programs (getting you "TO and THROUGH" training).
    • Functional Training for Both Active Duty / Recruits: Utilizing a seasonal tactical fitness periodization system that balances longer workouts of running/rucking, swimming, and calisthenics during the Spring/Summer when days are longer. Then, the focus shifts in the Fall/Winter to lifting (Cals/cardio maintenance) when the days are shorter/colder. This process has 25 years of proven success building tactical athletes who improve in all areas of fitness: strength, power, speed, agility, endurance, muscle stamina, mobility, flexibility, and grip.
    • Becoming an Asset for All Types: Even non-tactical athletes want to be of use in situations that require some level of fitness to get through the day. Be an asset, not a liability, in potentially dangerous situations, whether natural or man-made. Fitness can be a common denominator in successfully enduring life-or-death scenarios. 

    Specific Programs & Courses

    Resources and Content

    Discover the Secret to Unlocking Your Best Health After 50 (latest program developed)

    As you cross the wonderful milestone of 50, you might find that your body doesn’t quite bounce back the way it used to. You’re not alone in this—many men and women in your age group are searching for ways to revive their fitness levels without feeling overwhelmed. That’s where longtime coach and fitness writer Stew Smith’s newest book, "The Ageless Athlete: Fitness Over 50," comes into play. This book may just be the spark you need to ignite your fitness journey.

    Truth is, there are people over 60 and 70 doing this workout. Even the advanced section. It works and will help you progress from beginner to intermediate to advanced. 


    Have you been thinking about getting back in shape but don’t know where to start?

    Imagine waking up each day with more energy, flexibility, and the drive to embrace life head-on. Stew Smith, a seasoned fitness expert with 56 years of experience, has crafted a program specifically for guys like you—men who may feel overwhelmed by fitness options or unsure what’s suitable for their age. With his 22-week plan tailored to beginners, intermediates, and advanced practitioners, you will find exactly what you need to suit your current fitness level.

    Learn The Never Quit Mindset Method

    The ability to maintain optimism and persistence even in the face of repeated challenges sets them apart. It is a mindset, a Never Quit Mindset. 

    OPTIONS: Book, eBook, Audio Book, and Video Training Course

    New Tactical Fitness Training Course!

    Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

    Training is What We Do: 

    Need Programming for Fitness Tests and Beyond?  We are all about getting you TO and THROUGH your future training program.  See how that works.  

    New Tactical Fitness Training Course!

    Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.

    Who is Stew Smith? Coach, Trainer, Author, Podcaster 

    I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession.  See More at StewSmithFitness.com

    Where to Find More Information About Optimal Performance Training Programs

    When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to just about anything. We have a systems where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run, less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.   

    These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)

    The Specific Military / Special Ops Physical Fitness Workouts Where Optimal Performance Will Be Tested Each Day

    Navy SEAL Workout Phase 1
    Navy SEAL Workout Phase 2 - 3
    Navy SEAL Workout Phase 4  Grinder PT
    Navy SWCC Workout

    Army PFT Workout (Prep For Rucking, OPAT, ACFT)
    Army Special Forces / Ranger Workout
    Army Air Assault School Workout
    Army Airborne Workout

        

    Advanced Running Program - Special Ops Supplement Plan
    USMC RECON / MarSOC Workout
    USMC OCS / TBS Workout
    USMC IST and PFT

        

    The Combat Conditioning Workout
    Air Force PJ / CCT Workout  Battlefield Airman Prep Course
    The UBRR Upper Body Round Robin Workout / Spec Ops version

       

    The Coast Guard Rescue Swimmer / Navy SAR Workout
    The Service Academy Workout (West Point, Navy, Air Force Academy)
    The Navy, Air Force, Marine Corp Boot Camp Workout

       -

    The Law Enforcement Physical Fitness Workouts

    The FBI Academy Workout  |   FBI Workout Vol 2  
    The DEA Workout
    The FLETC Workout - Ace the PEB
    The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
    The Fire Fighter Workout - Ace the CPAT

           

    Online Coaching Options

    Online PT CLUB - Weekly Workouts created personally for you.


    New Member's Only Content / Services Program!

    If you want access to years worth of workouts, many of the top eBOOKs, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section. 

    The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons. 

    Consider this! - A Membership Program and Gain Access to Exclusive Content
    (click for Fitness Club Dashboard - members only)

    Best of all, if you have questions, email Stew Smith himself (Stew@stewsmith.com).  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.

     

    Questions?  Just email - Stew@StewSmith.com

     

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