1.5 mile run time: 9:06 Pullups: 10 Pushups: 40 Plank: 4:15 3 mile run time: 21:21 2-mile ruck time: 18 minutes with 30lb pack 5-mile ruck time: 1:06:48 with 30lb pack and rifle Squat: 200lbs Bench: 95lbs 40yd dash: 5.19 Height: 5'2" Weight: 98.5

Did you know that 11% of the population can do 50 pushups (according to a nationwide survey)? The pushup is more than a military exercise used for group training and punishment; the pushup is an objective measure of physical fitness and cardiovascular health. A 10-year study of male firefighters (average age of 39) found that those able to perform 40 or more push-ups had a 96% lower risk of cardiovascular disease (CVD) than those who could do fewer than 10. Interestingly, push-up ability was more strongly linked to reduced CVD risk than aerobic capacity, as assessed by treadmill testing, also in the study. The True Power of the Pushup For many, the military introduced us to push-ups, or someone in the military did. I remember when my granddad (Army Veteran WWII) dropped to the floor and cranked out 20 pushups at the age of 80 and then hopped back up to his feet. I was in my teens at the time, but I understood at a young age how valuable push-ups were. Not only is it the perfect flex on the living room floor amongst friends and family, but it is the gateway to longevity and health in our later years. My grandfather remained active and independent until his last breath, nearly ten years later. Keep up this skill after serving. The Perfect Exercise - The pushup is a no-cost, highly effective way to build the chest, shoulders, arms, and the entire core system. This simple exercise measures and develops upper body strength and muscle stamina, improves bone density, and provides the functional ability to lift yourself from the floor. Easily Modified – A regular pushup involves about 65% of your bodyweight supported by your upper body and nearly your entire weight supported by your core. If you cannot do a regular pushup, try a knee pushup and reduce the effort by less than 50% of your body weight. You can also do wall or couch pushups by leaning on either to create a more diagonal angle, further reducing the weight on the arms and core. On the flip side, you can add a weight vest to make them more difficult if you are capable.

Active Recovery? What is it, and are Ice Baths Helping? Fitness Training and athletic competition place significant demands on the body, leading to physical stress and fatigue. The ability to recover quickly from these activities is usually the difference between success and failure, or pain and injury. While these challenges are part of the physical preparation and athletic journey, they ultimately pave the way for improved performance, provided the body is given the opportunity to recover properly. Check out full article: https://www.stewsmithfitness.com/blogs/news/active-recovery-what-is-it-and-are-ice-baths-helping

Unless you like to swim like a one-legged duck, mobility matters...(see pic) Mobility is often misunderstood or overlooked in tactical/athletic training, yet it plays a crucial role in both performance and injury prevention. While related, flexibility refers to the ability of muscles to stretch/lengthen, mobility goes further to encompass not only muscle length but also joint movement throughout the natural range of motion, strength, balance, and the nervous system. This definition of optimal mobility enables athletes to perform tactical and athletic movements more effectively, maintain proper form and alignment, and therefore reduce strain on joints, tendons, and ligaments. Common Debate Among Coaches: How to Best Add Mobility? SEE LINK: https://www.stewsmithfitness.com/blogs/news/mobility-vs-flexibility-the-key-to-performance-and-injury-prevention

How Training with the Seasons Builds Resilient, Well-Rounded Athletes In the tactical fitness world, balance is everything. The Seasonal Tactical Fitness Periodization model, developed by former Navy SEAL and strength coach Stew Smith, CSCS, has reshaped how military candidates, first responders, and everyday fitness enthusiasts approach yearly training cycles. The concept is simple but powerful: no single fitness element should dominate year-round, because real-world readiness demands strength, endurance, speed, and stamina in equal measure. Being good at everything versus great at a few will help you be an asset in any situation. After a winter lift cycle focused on building strength, power, speed, and agility, the model transitions in spring to more endurance- and muscle-stamina-based training. The change replaces heavy weights with higher-rep calisthenics, progressing into longer runs, rucks, and swims, blending the indoor grind of winter with the outdoor freedom of warmer weather. This seasonal shift doesn’t just prevent boredom; it builds a more capable and durable athlete. Balancing All Elements of Fitness One of the biggest advantages of this model is its balanced approach. Where many training programs specialize in a single goal, the Seasonal Tactical Fitness model ensures that all domains of performance, from strength/power and speed/agility to endurance/muscle stamina and flexibility/mobility, get their turn. For tactical athletes, this is critical. A soldier or firefighter can’t afford to be powerful but gas out after a few minutes of sustained effort, or an endurance athlete gets crushed under load-bearing activities. Likewise, general fitness enthusiasts benefit from a well-rounded base that supports energy, mobility, and long-term health. Reducing Burnout and Overtraining Intense training in one area year-round can lead to stagnation and overuse injuries without proper deload cycles. Periodization gives the body a chance to recover and adapt while maintaining progress. As winter’s heavy lifts fade into spring’s high-volume cardio and calisthenics, joints recover from load stress, connective tissue strengthens, and mental fatigue decreases. This deliberate shift keeps motivation fresh and progress sustainable, a key factor in lifelong fitness consistency.