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One Step At A Time - One Meal At a Time

Stew smith

Focus on the Step in Front of You -
Not the Whole Staircase

                         Looking from the top of Haiku Stairs in Hawaii

One step at a time will get you to your goal faster than sitting still worrying about the goal. Too many fail to realize their initial goal because they did not start moving forward. Maybe you don't have the best plan at first, but you can adjust course easier than you can create momentum to get moving.  Besides our plans look like this: 

As General Patton stated:

"A good plan violently executed now is better than a perfect plan executed next week."

When training for a goal, patience is a must.  But patience means taking action when you are smart enough to give yourself time to prepare mentally, physically, spiritually for what you are seeking to do.

Taking the impossible factor out of your goals is also a requirement. Often seeing is believing. Somehow that person if front of you has done what you are preparing to do. Do your research, ask questions, find a mentor, but by all means - keep moving forward. 

There will be set backs.  Expect them. Plan for these things to happen and give yourself a few contingencies when they occur. Instead of being something that requires a complete stop to your journey, it is nothing more than a mere bump in the road that you can work around. Whether these are injuries, illnesses, financial issues, or your current location, find another option to keep you moving forward with physical training, professional knowledge research, or another job to help make ends meet. There is nothing wrong with having a side gig while you focus on your main goal.  Many of us have had to work, go to school, and in our spare time prepare for other goals. These things only will make you tougher in the end and build a work ethic that will help you the rest of your life. 

Regarding Hellweek

Maybe it is Hellweek reminiscing for me right now. As I write, there is a hellweek going on  for over 50 BUD/S students - several of them I personally prepared for this journey. Hellweek is the fourth week of Navy SEAL Training. This current class started with over 200 people just a few weeks ago. The three weeks prior to Hellweek is no cake walk either and most of the class is lost due to injuries/ illness, quitting, or not meeting the physical standards. Getting TO and THROUGH this training requires a little bit of luck (not getting sick / injured) and a whole lot of preparation (building durability and physical capability).

How do you prepare for hellweek?  It takes your whole life and there is no preparing for this kick in the nuts. Eventually, the test of Hellweek is to endure the moment when it is Just You and Your Will.  There will be that moment when you cannot physically move without being in pain, discomfort, cold, wet, and sandy. You will be alone with your thoughts - what will you say to yourself?  What did you say to yourself when your alarm went off and you had to go train? What did you say to yourself when you had a choice to run a little faster or slow down and stop? What did you say to yourself after a long day of school and work and you still had to get your workout in? You may know the answer. 

Do You Want My Hellweek Advice?

Hellweek Advice - first of all good luck. You do need it. There is luck involved and you have to do all you can to avoid illness and injury by eating healthfully, sleeping when you can, and nursing your body every day of this year long journey (BUDS / SQT). You and your classmates / boat crew members need 3 things:

Fuel, Water, Electrolytes  

Make sure you are hydrating and adding salt to your meals as much as possible especially if seating profusely or seeing salt stains on your clothes, hat, getting chapped lips. Eat all you can when you can. You all need the fuel to stay warm and for energy. Remind your buddy to eat, drink, add salt / electrolytes because you will get through hellweek TOGETHER - not by yourself. Every meal matters! Everything else is up to you and how bad you want it. 

Advice to Early Teens Preparing to Serve in Special Ops

For All You Spec Ops Candidates Out There – Read

This is One Step at a Time Advice for goal achievement is very similar to the same advice I give for fitness and special ops goals. One workout at a time. Getting through training is one day at a time. During hell week it’s one meal at a time - every six hours. Eventually- you will accumulate five days of meals every six hours and you’ll be done. 

Other Spec Ops Programs / Training Options



Navy SEAL Workout Phase 1 Beginner Weeks 1-9 
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4 Grinder PT - Four weeks before Hell Week


There is More To than a You May Know

Who is Stew Smith CSCS? Coach, Trainer, Writer, PodcasterI'm the former Navy SEAL that tactical candidates go to for books, eBooks, local 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

(In fact, there are more than 40 books, 1000+ articles, online coaching - and more) 

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 do just about anything. We have a system 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.  

Where Optimal Performance Will Be Tested Each Day

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 / Air Force Advanced Fitness / Special Ops 

Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep


Advanced Running Program - Special Ops Supplement Plan
USMC OCS / TBS Workout


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 (  Join the tactical fitness group discussions, latest articles, videos, podcasts at the Stew Smith Tactical Fitness Training Closed Group on Facebook.


Questions?  Just email -

At - List of Products and Services

  1. FREE Articles
  2. Podcasts and Swimming Videos (Youtube, TikTok, Instagram)
  3. eBooks
  4. Books and eBooks in PRINT
  5. Stew Smith Fitness Club membership site
  6. Online Coaching  

Stew Smith Fitness 

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