Tactical Fitness Report with Stew Smith Podcast

Some weeks are just perfect, the end of this cycle and the start of a new Spring Training cycle always hits perfectly EVEN during the week of SPRING FORWARD day light savings time when early mornings hit a little different  Check this out:This is especially helpful for those of you who like to get your workouts done first thing in the morning. Here are some lessons I learned from previous years and what I did this week:1 – Pre-Schedule the Week – A week before you “spring forward,” start your day 30 minutes earlier. Get to the gym 30 minutes before your normal start time to start the acclimation process one week in advance. This way, you take two weeks to get used to the hour change in the schedule. You will be surprised at how much easier this is. For me, my normal wake-up time is 5:30 am, with a 6 am workout start. The 5:30 start time for the workout felt normal. 2 – Go Later 30 minutes if Possible – If you missed the week to start the process of getting used to the time change, try bumping your morning by 30-minutes if possible the week after you change the clocks. This helps me make a 6 am workout start “feel like” a 5:30 am start rather than a 5 am start.  After a week, you can start at your normal 6 am time. Once again, the process of taking two weeks to adjust to the time change rather than a single week. 3 – Select Your Workouts Wisely – Pick your favorite workouts this week. Workouts that you do not need to think about, as they feel normal. Add an extra Mobility Day into your week to help with recovery. My personal favorite is the pyramid workout option, as you can adjust effort and intensity each set. Check out all the ways you can use the pyramid this week as warmups, resistance and cardio workouts, and cooldowns. Or you can do your favorite easy cardio, group training, or lift workout. Up to you. See ideas at the Military.com Fitness Section for hundreds of options.4 – Consider a Deload Week – This is the perfect week to structure a deload into your week. This means reducing the time, intensity, reps in resistance training, miles in cardio, and weight on your lifts.  Over twelve weeks ago, I planned for the last week of our Winter Lift Cycle to end this week. This is a scheduled deload at the end of the lift cycle as we recover for a week to test our max lifts the following week. 5 – Sleep Better Avoid Injury Risk – Did you know that the less you sleep, the greater injury risk you create for yourself? This study shows that reduced sleep duration or disrupted sleep over time leads to more injuries. Whether you feel like it or not, go to bed even though it feels an hour earlier. Start your sleep rituals what feels like an hour earlier and try to avoid staying up to what “feels” like your normal bedtime. This is how we lose that hour of sleep each night this week. Nap if Possible – If your schedule allows, take a quick 20-30 minute nap in the middle of the day. Sometimes forcing yourself to just sit quietly for 20-30 minutes is all you need to do. If you fall asleep for a few minutes, you need it. If you do not, you get some quiet time, and that always helps with mental health and creative productivity when you get back to work. 

Does everyone appreciate the term "Tactical Athlete" like I do? Maybe not. Maybe most think of being too "tacti-cool" with the idea of placing tactical in front of a term to sell more gear? But I think of it as a useful genre.  I got this idea from Modern Athlete Strength Systems (https://www.instagram.com/modernathletestrength) on a recent newsletter. I was on their podcast a few months ago and much that we both do agrees we should train like athletes - that we should consider ourselves athletes. What do you think?  There is a difference in the way athletes and tactical athletes train through- See new article on the topic of being functionally durable:  https://www.stewsmithfitness.com/blogs/news/functional-durability-the-tactical-fitness-approach-for-military-readinessThere is more on tactical fitness at https://www.stewsmithfitness.com

You can follow Nick Allen at https://www.lesserknownoperators.com/ and listen to his awesome podcasts with former operators you may have never heard of. Instagram: https://www.instagram.com/lesserknownoperators/YouTube:  https://www.youtube.com/@LesserKnownOperatorsCheck out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

How many of you wake up in the morning and feel like staying in bed? Most of us feel like sleeping in BUT we get up any way. Why? Because we have created a habit or some discipline to do something you do not feel like doing. Whether you have to do it or you want to do it - you get i done anyway. These are the scoops of mental toughness you get daily and with some consistency you become mentally tough with a Never Quit MindsetSee our SKOOL Tactical Fitness Community - LIVE QA coming this week ONLY on the platform - Sign up HERE for free:  https://www.skool.com/stew-smith-tactical-fitness-1847/about?ref=2e3494fc45c14e6697c62039c291e874

Stew Smith and Jack McFarland (retired DEA) discuss Jack's journey as he prepared for a career in the DEA, including his DEA training, missions, and the process of becoming a DEA agent. Check out https://www.JackMcFarlandDEA.com for more information on contacting Jack McFarland - Supervisory Special Agent at U.S. Department of Justice Drug Enforcement Administration Retired, Keynote Motivational Speaker, Consultant to Law Enforcement.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Jim Edwards is a highly successful entrepreneur with an internet marketing business for over 30 years. His resilience was born out of childhood illness and gritty choices throughout his life. From being bankrupt, living in a trailer park to a multi-millionaire marketer, Jim Edwards has a story for all of those who are struggling with that side gig, working a job they do not like. For more about Jim Edwards and how he can help you with your business, check out his revolutionary systems at https://www.copyandcontent.ai Check out other books, coaching, and videos of Stew Smith Fitness training at http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Today, Nutritionist (Army Ranger), PhD Nick Barringer helps me understand creatine, especially as I age, and the benefits that are undeniable. Check out Nick Barringer at https://drnickbarringer.com/ and his very educational Instagram page -  @nickbarringer.phd.rdn  Creatine monohydrate is among the most popular and widely researched dietary supplements globally. Athletes and fitness enthusiasts, among others, use it to enhance physical performance and muscle growth.Its reputation is built on decades of scientific research and practical results, making it a common addition to sports nutrition routines and even daily health regimens for older adults. I have seen mixed results when athletes undergoing rigorous special operations-level training take creatine. These athletes are typically still competing in high school or collegiate sports programs but attend a Special Warfare exposure weekend or screening, such as the one the U.S. Naval Academy holds each semester.In military training like Basic Underwater Demolition/SEAL training (BUD/S), all supplements are banned for those enrolled. This is largely a result of dosing and hydration needs not being fully understood and cases of misuse in the 1990s and early 2000s.I saw many special ops recruits who were collegiate athletes struggle with severe cramps and digestive issues. This was my first exposure to the supplement, and the performance of users was not impressive. Shortly afterward, the military banned all supplements from special ops selection programs. Science says, maybe my assumptions were incorrect!In recent years, creatine has made a comeback with science-backed studies showing benefits over a wide range of ages. While it remains banned from high-intensity military training programs -- and should continue to be, in my opinion -- the benefits of regular training doses have shown remarkable results for high-performing athletes and the aging population, outside of just adding bulk.These results include:Improved short-term memory.Enhanced mental and cognitive function.Longer attention spans.Science has opened my eyes to the use of creatine for many different reasons, not just larger biceps. Here’s what you need to know.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

How to Handle Missed Tasks and Keep Moving Forward - see full article - https://www.stewsmithfitness.com/blogs/news/missed-workout-to-do-list-bumping-your-schedule-to-the-right-navigating-life-s-disruptionsLife is unpredictable. Even the most meticulously planned schedules can be upended by unexpected events, last-minute changes, or simply the need for a break. Whether you’re aiming to fit in a workout, attend an appointment, or check off items on your daily to-do list, sometimes life just gets in the way. When this happens, it’s essential to know how to respond so you can stay productive without feeling overwhelmed or discouraged.Understanding Your Options When You Miss a TaskWhen you’re unable to complete a planned activity, you generally have three main options:1. Skip It Altogether: Letting go of a missed task can sometimes be the best choice, especially if it’s not critical or if you’re feeling burnt out. This approach prioritizes mental health and acknowledges that perfection isn’t always possible.2. Bump It to the Right: This means rescheduling the missed task to the following day or a later date. It’s a powerful strategy for maintaining your commitment to goals without piling on unnecessary guilt. By ‘bumping to the right,’ you give yourself permission to adapt rather than abandon your plans.3. Do It Later in the Day: If your schedule allows, you might be able to fit the missed task into a different time slot on the same day. This option requires flexibility and a realistic assessment of your remaining energy and priorities.4. Replace with an Easier Option: Sometimes, the best way to keep momentum is by doing a simplified version of your original plan. For example, if you miss a 60-minute workout, doing a 20-minute walk or a short stretching session can help you maintain your habit, even if it’s not perfect.The “Bump to the Right” Strategy ExplainedRescheduling a missed task for the following day—or ‘bumping it to the right’—is a practical way to honor your intentions without punishing yourself for life’s interruptions. This approach keeps your goals alive and prevents the discouragement that can come from repeatedly skipping tasks. It’s especially useful for recurring activities, like workouts or daily planning, where consistency matters more than perfection.

Stew Smith and Jeff Nichols discuss coaching those who are untrained, aging past the age waiver, and preparing to serve in some fashion.  Check out this knowledge drop from two former Navy SEAL Tactical Fitness Coaches. Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

As discussed in the Never Quit Mindset book and video course, https://www.stewsmithfitness.com/products/the-never-quit-mindset-book - the ability to fail and learn and improve is what makes success a Never Quit Mindset Journey.  This week we are sharing the story of Colonel Harland Sanders. Yes THE Colonel Sanders known as a figure of perseverance, founding Kentucky Fried Chicken (KFC) late in his life after enduring countless rejections. His story is often cited as proof that it's never too late to achieve your dreams if you refuse to give up. Let’s cut to it—you're tired of the cycle of self-doubt undermining your progress. The solution? A mindset transformation rooted in mental and physical resilience. This action plan isn’t just a pamphlet—it's your gateway to living a life where quitting ceases to be an option. Our Never Quit Mindset action plan delivers the tools necessary to conquer doubt, manage stress, and ultimately thrive under pressure. By stepping outside your comfort zone, you'll build resilience, harness an unstoppable mindset, and inch closer to living a life where “never quit” is your mantra.  Building a Never Quit Mindset is Possible… See more info at https://www.stewsmithfitness.com

Building a Never Quit Mindset is Possible… https://www.stewsmithfitness.com/products/the-never-quit-mindset-bookWith this action plan, you'll learn to understand the growth process required for physical and mental toughness. You'll enjoy the liberation from the fear of failure and the freedom to move forward and through obstacles, setting you on a path whereby your growth knows no limits. Defeat Self-Doubt and Embrace Never-Ending Progress - Step-by-Step Growth Process: Transformations don’t happen in a day, but with the right blueprint, you can ignite the spark within and foster continuous success.- Expert Tactics for Resilience: Take a methodologically proven path to becoming unfazed by challenges—straight from a former Navy SEAL and Tactical Fitness Coach helping operators prepare for decades.- Comfort Zone Expansion: Effectively step beyond limitations and explore new territories of potential.- Stress Coping Mechanisms: Equip yourself with tailored strategies that make stress, failure, and doubt manageable—not debilitating.- Mindset Mastery: Leverage mental practices that redefine self-belief, focused on winning and competing and never even thinking about quitting. Master Your Mindset with Stew Smith, Tactical Fitness Pioneer / Spec Ops Coach A Stoic approach is something that concisely concludes each chapter of the book. Here is one of the great teachers of Stoicism Epictetus: From Slavery to Stoic WisdomHow Ancient Teachings Inspire Motivate and Build the Never Quit MindsetWe have two ears and one mouth so that we can listen twice as much as we speak. It's not what happens to you, but how you react to it that matters.True freedom is internal and comes from controlling one’s own will and judgement not from external factors like power or wealth. Even a friend of Caesar is a slave if their happiness depends on the ruler’s favor.Epictetus was born around 50 AD in Hierapolis, present-day Turkey. He spent his early years as a slave in Rome. Despite this challenging start, he gained his freedom and devoted his life to philosophy, becoming one of the most influential voices in Stoicism. Epictetus's journey from slavery to respected teacher highlights the transformative power of focusing on what we can control.The Core of Stoicism: Control Over Response, Not CircumstancesStoic philosophy teaches that while we cannot always control what happens to us, we can control how we respond. Epictetus emphasized that our true power lies in our thoughts, beliefs, and actions—not in external events. This idea forms the heart of Stoicism and serves as a foundation for personal resilience.TWO Categories: What Is Up to Us vs. What Is Not• Up to Us: Our opinions, choices, desires, thoughts, and actions.• Not Up to Us: Other people’s actions, external events, weather, and other’s opinions.Epictetus encouraged asking, “Is this within my control?” This simple question helps us focus energy on what we can influence, reducing anxiety and frustration.

Exploring the Relentless Spirit Behind Human Flight and Space ExplorationThe "Never Quit Mindset with Human Innovation Since Wright Brothers" podcast takes listeners on an exhilarating journey through the history and future of human flight. We quickly discuss the pivotal moments that have shaped our ability to soar, from the Wright brothers’ first flight at Kitty Hawk to the age of supersonic jets, the dawn of rocketry, and humanity’s bold steps onto the lunar surface.Hosted by the creator of the Never Quit Mindset, Stew Smith, the show celebrates the innovators, engineers, and dreamers who refused to accept limits and never quit trying and innovating. Whether you’re fascinated by early aviation, the race to break the sound barrier, the marvels of modern jet aircraft, the excitement of the Space Race, or the ongoing quest to explore Mars and beyond, this podcast brings you the human stories and technological breakthroughs that define our relentless pursuit of innovation.Tune in for a mix of history, inspiration, and a look at what lies ahead in the world of human innovation. Perfect for anyone who believes that no dream is too big—and that quitting is never an option.

Thomas Edison's "Never Quit" story is a legendary example of perseverance and turning failure into success. Throughout his career, Edison faced numerous challenges, particularly in his pursuit of inventing the practical incandescent light bulb. He famously conducted thousands of experiments, each failure bringing him closer to his goal. When asked about his repeated failures, Edison is quoted as saying, “I have not failed. I’ve just found 10,000 ways that won’t work.” For Edison, negative results were just as valuable as positive ones, because they guided him toward the solution.Imagine facing each day with unshakable confidence that quitting is no longer a consideration. This is the Never Quit Mindset Action Plan!  Let’s cut to it—you're tired of the cycle of self-doubt undermining your progress. The solution? A mindset transformation rooted in mental and physical resilience. This action plan isn’t just a pamphlet—it's your gateway to living a life where quitting ceases to be an option. Our Never Quit Mindset action plan delivers the tools necessary to conquer doubt, manage stress, and ultimately thrive under pressure. By stepping outside your comfort zone, you'll build resilience, harness an unstoppable mindset, and inch closer to living a life where “never quit” is your mantra.  Building a Never Quit Mindset is Possible… https://www.stewsmithfitness.com/products/the-never-quit-mindset-book

Time to finish strong with the last month of summer. Can you progress into higher mileage, higher reps, faster times (run, ruck, swim)? That is our plan for the last month of summer - THEN once we peak, we will do a week of mobility days. It is going to be awesome!Summer peak - https://www.stewsmithfitness.com/blogs/news/summer-training-plans-by-stew-smith-stfp-system Mobility day - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-daySee more at https://www.stewsmithfitness.com

This is our first Never Quit Mindset Show, where we explore some of the incredible stories of people who embody the "never quit mindset" to such an extent that we feel compelled to share and learn from them.  After the quick story, you can jump on to share more comments about the person or ask a related/unrelated question if you prefer.Cliff Young was a 61 year old potato farmer who set the endurance running world on fire in the early 1980s with his style of slow and steady and pure grit.  I wanted this to be open to LIVE discussion vs. a taped video show, as it adds some interesting dialogue.  My plan is to do one of these types of shows once a week - primarily on the weekend, but they may also get bumped to a weekday depending on my schedule. For more info about the Never Quit Mindset, Check out https://www.stewsmithfitness.com for the book, ebook, and 5 hour video course. The audiobook can be found on Amazon. So let's get this done!

I realized I half answered this question about faster 4 mile timed runs yesterday. When I stated you need to run more 4 miles timed runs to get better at running 4 mile timed runs - that is true. BUT I left out the other runs of the week you should also do:Hill runs, sprints, should be a training day.Goal pace 400m 800m and  mile repeats should be a training dayBeach running (if available) should be a training day.- Add a 4 mile timed run to a mobility day and work on your 4 mile running strategies (pace, fuel, hydration, etc)We were already doing these workouts and he asked if he should just do more. I said no - just add a 4 mile timed run each week and watch it come down each week. And it works.  For more ideas on training see:https://www.stewsmithfitness.com

The old saying is that if you want to get big, you must eat big and lift big. The science behind this agrees, but it is more complicated than simply eating more. It does matter what you eat, how much you eat, when you eat, and how you exercise. It is not as simple as just getting on the SEE-food diet.Recent research shows that even with a calorie surplus and resistance training, mainly gaining lean muscle mass is no easy feat.  See more at https://www.stewsmithfitness.comThe Science of Weight GainBe Patient: A recent study on weight gain for athletes and military personnel found that a 1-pound weight gain per week is a reasonable and optimal goal. To gain weight healthily, aim for a target gain of ½–1 lb. per week. Any faster, and you’re likely packing on fat rather than muscle. This process requires an additional 1,750 to 3,500 surplus calories at the end of the week or 250-500 extra calories a day.You need good, healthy meals with extra portions of protein, carbs, and fat, plus snacks, to gain this kind of weight. Remember that the surplus required is in addition to the calories you burn just being alive (BMR – Basal Metabolic Rate) and the calories you burn through physical activity. Together, you will find your Total Daily Energy Expenditure (TDEE).  See the BMR Calculator and TDEE Calculator links for good ballpark figures of both. Reaching 250-500 calories above this will likely put you in the 4,000-calorie-per-day range, depending on your sex, body size, and level of physical activity. Ideally, these additional calories should come from nutrient-dense, energy-rich foods, such as peanut butter (or other nuts), dried fruit, and healthy liquid calories. Shakes and smoothies are easier to consume, but they do not satisfy you as much as solid food.Train Smart: Muscle growth occurs across a spectrum of rep ranges from 12 to 20 reps, but training volume is the key factor. Mix it up, train to failure occasionally, and hit total rep targets (30–60 reps per exercise or three sets of 12-20 reps). To build more muscle, add 1-2 minutes of rest between sets. (Study on rest periods)Check out latest podcast with Nick Barringer (PhD Nutrition) on overcoming the "Hard-Gainer" Life many of us had when starting out.

So I decided to start a new podcast and make it a LIVE QA session on top of discussing The Never Quit Mindset. With guests and without focused on those important moments in our lives when we decided to get tougher and not quit. Standby for more information, but I wanted to get a quick discussion on another potential change that is occuring within Air Force Special Warfare. For more info on AFSW training check out:  https://www.stewsmithfitness.com/products/ebook-mil-air-force-pararescue-special-tactics-cct-past-workoutAir Force IFT Clinic: https://www.stewsmithfitness.com/blogs/news/air-force-past-test-clinic-crush-the-past-by-creating-a-strategy-for-success

Stew Smith and Nick Barringer PhD (nutrition) discuss eating to gain weight for the "hard gainer". We define the term plus discuss training and eating options that best put on lean muscle mass.  We also share a post from his instragram page: https://www.instagram.com/nickbarringer.phd.rdn/I highly recommend following Nick if you want to get smarter with training, nutrition, recovery, and even cool tactical fitness science.From his page: Want to Gain Muscle, Not Fat? The Science Says...Intentional weight gain isn’t about “dirty bulking” — it’s a strategic process that few truly master. Recent research shows that even with a calorie surplus and resistance training (RET), gaining mostly lean body mass (LBM) is no easy feat. ⚖️💪Here’s what the evidence reveals:🔥 Target Gain: 0.23–0.45 kg (½–1 lb) per week — any faster, and you’re likely packing on fat.🍽️ Surplus Sweet Spot: +350–500 kcal/day, ideally from nutrient-dense, energy-rich foods like nut butters, dried fruit, and liquid calories (think smoothies over solids!).🏋️‍♀️ Train Smart: Muscle growth happens across a spectrum of rep ranges, but training volume is the kingmaker. Mix it up, train to failure occasionally, and hit total rep targets (30–60 per session).🥤 Fuel Strategies: Liquid calories can help sidestep satiety barriers. Think fruit smoothies, whole milk, and carb-protein shakes to stay in surplus without feeling stuffed.🧬 Still not gaining? You’re not alone. Some athletes are “non-responders” due to adaptive thermogenesis — your body fights weight gain via increased metabolism and reduced appetite. That’s why personalized approaches matter.🚨 Bottom Line: Gaining clean mass takes more than protein shakes and reps. It’s a fine-tuned balance of surplus, smart training, and metabolic awareness.Ref:Larson-Meyer, D. E., Krason, R. K., & Meyer, L. M. (2022). Weight gain recommendations for athletes and military personnel: a critical review of the evidence. Current Nutrition Reports, 11(2), 225-239.Check out other videos of combat swimmer stroke, workouts, and other spec ops related training.  See http://www.stewsmithfitness.com for more information about military, law enforcement, special ops, fire fighting training programs.

Don't get beat down by the heat and humidity whether you work or work out outside this summer. Prepare your bag for hydration, electrolytes, cooling, and change of clothes options. If you do this right, you may find yourself tougher, more resilient to the extreme temps (over time) and still improve performance. It all comes down to body heat - Half of your fatigue is due to body heat.  Cool down = second wind.  See more training ideas at https://www.stewsmithfitness.com