Cart 0

Are You A Master at Skipping Workouts? Learn How to Turn That Around

Stew smith

We Get Good at What We Do / Don't Do 

We Get GREAT at it the Longer We Do
or Don't Do It...

Are you a master at hitting the gym like clockwork and getting it done EVEN when you don't feel like OR have you mastered skipping that time you had planned to make yourself better? Regardless, you have become a master - the master of your future self.  But, how do you turn off that inner voice that is keeping you comfortable doing nothing?
While guilt is strong motivator, it is not fool-proof as many don't listen to that voice and act. Though many may hear it and feel bad for missing a day of training, they have learned to live with it and make a decision to start compartmentilzing any voice that wants to make you a better version of yourself with self doubt.  This is the time to stop listening to yourself and start talking to yourself with POSITIVE self talk. 
Eventually, you have to get moving and take literally one step at a time - one day at a time.  Over time (consistently), you will build the habit you need and fitness training will be placed it into your schedule (maybe Am, PM, during lunch, etc). My first piece of advice is set time aside each day for you.  It does not matter what you do in that time, but for 30-45 minutes you can walk, meditate, or read a book.  Setting the time aside is key to making advances to what you do with that time.  Often this may mean 30 minutes less sleep or less time playing videos games / watching TV.  As mentioned before, often the key to achieving a goal is starting a new habit and breaking an old one. Often you will find more time in your day IF you find that habit that is eating up your time and start weaning yourself from spending time with unproductive activities. 

Take for example this story of a young man who needed to lose weight in order to join the military. 

This young man wants to become a Navy SEAL. But first he was overweight and did not meet the height / weight standards of the Navy to even join. He spent the next 2.5 years losing weight AND getting in shape.  Not just in good conditioning, but is Navy SEAL candidate shape. That journey takes time and consistency. Consistent training with a focused goal will get you to where you want to be every time. Do you think he had to overcome some bad habits and start some new GOOD habits?  Absolutely. 

This is what he did for the past year and a half: 


Which Program is Right For Me?
It Depends...Special Ops Candidates

Finding something you want to do or achieve is helpful, but eventually you will find that just the habit of training every day is nearly as hard to break and the habit of not training.  You can keep the fire of training because it becomes so much a part of you that when you do not train, you feel bad.  Knowing that you will ALWAYS feel better after training (even when you do not feel like it) is a huge game changer in this habit building / learning process. 
There are days every week, that I feel like sleeping in, but I know after an extra 30-45 minutes of sleep I will feel worse than just getting up and doing something - even if I had to replace my butt kicking workout with a mobility day.  I know I will feel better, but I will be honest, I love those days.  I love training even when I do not feel like it as I feel I accomplished something by just getting up.  Plus the anger you have at yourself for even putting that thought in your mind can be enough to propel you out of bed and into the training mindset. 

"Training BECAUSE you don't feel like it"

Let that be your battle cry / morning mantra when you have to make a decision to training or skip it and you may find that you start sucking at skipping workouts. Keep Moving - Never Quit. 

Who Is The Tactical Fitness Coach / Author Stew Smith?

 I'm the former Navy SEAL that military recruits and 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

Check out the Complete List of Training Programs (Spec Ops, Military, Police, Fire)

We Have Answers For Beginners to Advanced Spec Ops Level Training Programs (see below)

Fitness for Beginners - Get Started for Free!

Most people who enter the recruiters' offices are seeking regular military jobs and on the beginner spectrum of fitness. Please consider the following before joining the military:

- Run - Learn how to run and get in shape to run 2-3 miles without stopping.  See beginner / intermediate running plan.  But, you may need to start off with just walking depending on your fitness level. If you played sports that had a little bit of running in it (football) or no running in it like swimming, you need to practice running regularly to get over the growing pains accompanied with impact cardio like running and rucking. To do well on timed runs, you need to practice that distance at a goal pace. Learn about GOAL PACE Running. 

- Calisthenics - You will be doing calisthenics not only throughout the day in basic training, but as a fitness test as well.  Get used to exercises like pushups, crunches, plank poses, pullups, squats, and lunges to work the entire body.  If you need some ideas, see the programs below that address all the physical fitness challenges you will see in preparation, testing, and basic training and beyond. The Boot camp, PFT, Bible, and Cals and Cardio are all encompassing workouts that will prepare you for the challenges of Navy, Air Force, and Coast Guard basic training and fitness tests as well. The Army and Marine Corps will require more challenging workouts and fitness testing.  See links of the books below to see more details of the Combat Fitness Test you must be able to accomplish when you join. 



DO NOT RELY ON THE MILITARY TO GET YOU INTO SHAPE AT BASIC TRAINING.  You will get into better shape for sure during your training if you arrive in lower fitness form, but you need to arrive with a foundation of physical fitness that is specific to your future job in the military / fitness tests / training. If you show up out of shape, you could end up failing standards or injuring yourself causing longer delays or removal from training altogether. 

For You Special Candidates (Get in Shape LONG Before You Join) 

High Intermediate Military / Advanced Spec Ops
Building Programming:

The Pipeline of Training Options (Spec Ops Level): 
Books and EBOOKS (Special Ops– Most of my programs tend to focus on getting TO and THROUGH a specific tactical training program.  So you may see a mix of all the seasons in some of these books, but if you are training long term, you can take advantage of Seasonal Periodization and save yourself some of the over-use, long term pains that tend to follow many of the tactical preparations - especially on the spec ops level of training. 

Start training today with workouts that focus on the specifics of getting to and through tactical profession training from firefighter, police, swat, military to special ops. We have programs to help you get TO and THROUGH training. We also have training programs to help you with training as you age in these professions (Tactical Fitness 40+ series).


Lifting Cycle Programs For Those Who Need a Strength Focus

You may have seen my Winter Lift Cycle that I discuss in the Seasonal Tactical Fitness Periodization article as well as have our actual lift programs we have done over the years in the following books.


It is not all just calisthenics and cardio at Stew Smith Fitness

Tactical Fitness, Tactical Strength, Navy SEAL Weight Training Workout, Weight Vest Workout,  Stew Smith's Fall Winter Cycle, Warrior Workout #2Maximum Fitness

These programs as well as my online coaching programs have Winter Lift Cycles in them as part of our Seasonal Tactical Fitness Periodization System. But, do not get these lift cycles confused with ACTUAL strength / power lifting programs, these are strength / power programs that also have a focus on cardio fitness maintenance BECAUSE you need to be good at all the elements of fitness and develop into an all-round Tactical Athlete.  

Most Recent Spring / Summer & Fall Winter Programs:
(click to read more)
Or Do You Want my REAL TIME Seasonal Periodization Training - Delivered Weekly?


Get Weekly Unpublished Workouts Tested and Evaluated by local Stew Smith Training programs. 

Stew Smith Fitness Membership – You have access to years of workouts for both beginner / intermediate and advanced / special ops levels of fitness. Each week you will receive new and unpublished workouts being tested by Navy SEAL veteran / Stew Smith CSCS and his local group of future tactical professionals in both basic training and advanced spec ops training programming. The latest videos, articles, and other programming will be part of the weekly data feed to members as well. We go through the Seasonal Tactical Fitness Periodization program one week at a time.

Join the Online PT CLUB:
One On One Coaching with Stew Smith

If You Need a More Personalized Approach to Fit Your Needs, Goals, Time per Day, Days per week, Facilities, Abilities, etc...Try Online Coaching

Questions?  Just email me at

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos at page  
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching   

Older Post Newer Post

Leave a comment

Please note, comments must be approved before they are published