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Stew Smith Fitness News — personal training

15 Day PFT Prep

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This 15 day plan was written for a military member who had two weeks to pass his fitness test of 1.5 mile run, pushups, and situps. It is not designed for those members who have not exercised in months, but for those who just need an extra push to surpass the minimums. You could also use this routine to help you hit the maximum standards if you are hitting a plateau in your testing for the Most Common PFT. Knowing that this test is the most common fitness test in the military and law enforcement, I thought I would post...

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Lightweight Shoulder Workout -

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I have received many emails this week concerning past injuries of and readers. According to Navy Bureau of Medicine, the top three sport injury surgeries done on its members are:- Shoulders - Knees - Lower Back For the next three weeks I will focus on exercises to help strengthen these areas in case you are suffering from previous injuries. For those healthy readers, the exercises discussed in the next three weeks will also help you PREVENT hurting yourself with these most common of injuries.This week my focus is on the number one most injured joint in our...

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ABDs of Nutrition: Fitness and Health (Fat Reduction Goals) Nutrition Tips

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When to eat and what to eat are constant questions that affect your fitness and health goals as well as your weight loss desires.   I was recently asked a question by email that asked, “What should I eat/drink before, during, and after my workout?  I am 40 years old and my goal is to look better and be healthier. I need to lose weight in other words.” The answer will vary depending on your goal, but understanding After, Before, During (ABD’s) of Workout Nutrition will better help all groups (performance athletes, weight losers, general health clients) reach their personal goals.  I saw the” ABD’s of  Nutrition”...

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Meet Stew Smith

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Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL Lieutenant, and author of several fitness and self defense books such asThe Complete Guide to Navy SEAL Fitness, Maximum Fitness, The Special Ops Workouts, and SWAT Fitness. Certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained thousands of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. Stew has written more than 400 articles and 40 eBooks sold at both and  He is a consultant and...

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TRX Workout: How to Replace a Weight System with Device

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Stew's Top Ten TRX Exercises Video(click) 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.  He writes, “I think your recent publications of Fire Fighter Workout and Public Safety Diver training cross over very well. The problem on our job is the level of fitness varies dramatically from 22 year old probationary fire fighters just out of the military to 60+ year old guys that don’t exercise and are in terrible...

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