How to Start and Stay Committed to Your Fitness
From my experience working with individuals at various fitness levels, I've found that the key to a sustainable routine lies not in diving headfirst into intense workouts but in treating yourself like a beginner and embracing a gradual and patient approach. This idea is particularly important for people new to fitness and older adults, where the focus should be on safely building strength and endurance. Establishing a consistent fitness routine begins with rebuilding (or creating for the first time) daily habits, which serve as the foundation for all of your future physical activity.
Assess Yourself and Put It On the Schedule - First, assess your current level of fitness and set realistic goals. These first weeks of goals could range from committing to walking for 20 minutes a day to incorporating short bodyweight exercises at home. By focusing on achievable objectives, you reinforce positive habits that pave the way for more intense workouts in the future. Remember, consistency is key, and small, everyday victories can lead to significant changes over time. Two of my favorite sayings are created in this crucial step: "If you aren't assessing, you are just guessing," and "If it is not on the schedule, it does not exist."
To kick off your fitness journey, consider rebuilding your daily habits. Start small by incorporating a specific time of each day to add movement into your schedule. For example, taking a short walk during your lunch break or engaging in gentle stretching while watching TV can lay the groundwork for more structured workouts. In my work, I've seen how consistency outshines intensity, especially when starting out.
A Great Place to Start and Grow - When it comes to workouts for beginners, calisthenics and cardio are excellent choices. Exercises like push-ups, squats, and lunges utilize your body weight, allowing you to build strength without the need for equipment. These exercises can be modified to suit your fitness level, making them both accessible and effective. I’ve often advised adding short bursts of cardiovascular activity, such as brisk walking, cycling, or swimming, to help build stamina and improve heart health.
Book or eBook
(Beginner, Intermediate, and Advanced)
If you're serious about creating a lasting fitness routine, a 90-day beginner plan can provide a clear roadmap to creating a foundation of fitness you need for longevity. I’ve seen how this structure helps cultivate healthy habits. This process not only builds physical strength but also fortifies mental resolve.
Book or eBook
Don't Stop in your 40s-50s and Beyond!
Not giving up on your fitness in your 40s means better health and ability in your 50s and 60s. This approach focuses on functional training, enabling you to perform everyday tasks with ease. If you're over 50, it's vital to include exercises that enhance flexibility, balance, and strength while prioritizing joint health. Throughout my journey, I've found that tailoring your routine with these factors in mind allows for safe progress and long-term success.
I have a Full Series for 40 and Over - About when things feel like falling apart. These programs can make a life-changing difference.
The Tactical Fitness Over 40 Series Introduces What We Call Mobility Day!
These programs are not just for people over 40. If you want to become or remain an asset rather than a liability, this well-rounded training can help. We have people younger than 40 and over 50-60 doing this level of workouts as they progressively build from beginner to advanced (left to right).
The Latest Program: The Ageless Athlete-50+
This is my latest fitness program that I have developed since I am now in my 50's.
From my own reflections, I know that fitness is not solely about the destination; it’s about the path toward a healthier and more vibrant life - a consistent journey. By treating yourself like a beginner and embracing a consistent, mindful approach, you’ll discover the joy in movement and the strength to keep moving forward. Your future self will undoubtedly thank you for every step you take today.
There is More to StewSmithFitness.com Than You May Know
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. But many beginners of all ages have also joined my training programs and made fitness their life's journey too! See More at StewSmithFitness.com
Embrace the Never Quit Mindset!
New Book / eBook / Audio Book
Quick Summary: Here is a list of what we do at StewSmithFitness.com
(NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help.
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of weeks of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get TO and THROUGH spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques elite forces use to push past physical and mental barriers.
Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops-level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
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
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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
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that works for you? We can customize it to your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress and your feedback helps me create the next week plan for you. There is no template workout and see you later. These programs are created 1 week at a time with YOU and ME in communication to figure out how best to create the next week.
Tactical Fitness 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.
Member's Only Content / Services Program!
If you want access to years worth of workouts, 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)
At StewSmith.com - List of Products and Services
- FREE Articles
- Podcasts and Swimming Videos at Youtube.com page
- eBooks
- Books and eBooks in PRINT
- Stew Smith Fitness Club membership site
- Online Coaching