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Stew Smith Fitness News

Speed of Reps in Training

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This week I received an email from a StewSmith.com website viewer who asked, “What is better – more abdominal exercises faster or fewer stomach exercises slower?”My answer to this question is both - BUT it depends who you are and what your goals are. If you are simply trying to lose weight and inches, doing fewer stomach exercises slower and more deliberately is very effective and safe. In fact, you can drop the number of reps you need to do by a factor of ten, if you hold each crunch for ten seconds. For this type of exercise you want...

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Sleep and Fitness

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Sleep – How important is it to those who exercise often as well as to those who do not? Scientists have been studying sleep patterns for decades, so there is plenty of research on the importance of sleep in our daily lives. Sleep also affects performance in between workouts during high intensity training programs like military and law enforcement training. I guess the old saying – “Well Rested – Well Tested” also applies to taking Physical Fitness Tests.The best training plans will not work if sleep and nutrition are neglected. Without adequate sleep (eight hours a night), there is not...

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Set a Fitness Goal

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It seems to me, most New Year’s resolutions are forgotten by February. Most people bite off more than they can chew on New Year’s Eve and start a drastic change of life all in a short period of time.This year – SET A GOAL! But, try not to change too much in your life too quickly. Many people, in their annual search for health make broad resolutions that require several different life style changes. Quitting smoking, starting an exercise program, and dieting all in the same week can be extremely challenging. Tackling any ONE of the above vices is challenging...

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Lightweight Shoulder Workout -

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I have received many emails this week concerning past injuries of Military.com and StewSmith.com 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 StewSmith.com 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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Refresh Your Workout

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Is your workout program getting old? Tired of the same weight training cycle, circuit routine, or cardio exercise? Many people get into a rut by repeating the same old plan week after week. Your body needs change in order to best stimulate muscle growth and caloric expenditure. So if you are not sure how to change things, here are a few examples of how to change the most common exercise routines. The most common weight lifting plan is a split routine where lifters will complete the following chart week after week. Monday Chest and tri’s Bench press Military press Triceps...

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