Taking lab tests is the most accurate measure. And wearing fitness-tracking devices can get you into an acceptable range of accuracy, but have you heard of the Rockport Test (VO2max test)? There is a free version of the VO2 max test that requires only walking a mile (fast) and a stopwatch. If you like saving money, long math problems, and less technology tracking your life, the Rockport Equation is an option for you. Back in the 1980’s, Gregory Kline, PhD, developed and tested the Rockport Test as a method for assessing VO2max without the high-intensity effort or expensive lab equipment. This became a method for estimating VO2max in large populations, such as military units and large athletic programs, without the time-consuming lab tests required for each member. While less accurate than direct lab testing, it is considered a reliable field test for estimating fitness, particularly for sedentary or moderately fit individuals. Its limits are that it can underestimate highly fit individuals and overestimate low-fit levels. Here is what you need to calculate your estimated VO2max (plus or minus 10%): Age, bodyweight, gender, mile fast walking time, and heart rate immediately after the mile is completed. The equation is the following:132.853 – (.0769 x weight in lbs) – (.3877 x age) + (6.315 x gender*) – (3.2649 x mile time in minutes) – (.1565 x heart rate) *gender: male = 1, female = 0 If you like to save money and less technology but hate long math, don’t worry, there are online calculators that will do the work for you. Just plug into the online calculator to get your answers of metabolic equivalents of task (METs), VO2max, population average, score, and rating.

Stew, is there a place for isometric exercise movements that should be done to supplement weight lifting and TRX exercises?

When asked about breakfast, I realized I have changed my breakfast habits over each decade. I was wondering what your go-to breakfast is? Seems like most people I talk to do one of the following: 1) Skip breakfast, grab the coffee, and go. 2) Do oatmeal with fruit (add boiled egg or yogurt for protein) - my favorite since 40yrs old 3) Go with eggs (bacon or sausage) Where are you on this spectrum of choice? I asked the same question of @nickbarringer.phd.rdn who was helpful with data as well as adding depends on goals, age, health condition, weight management issue...etc. Maybe you have a different breakfast choice? What is yours? Read full article: https://www.military.com/military-fitness/oatmeal-vs-eggs-or-should-you-skip-breakfast

You may already know that performing personal records in any athletic activity requires mental preparation. Athletes have been using a range of strategies to psych themselves up before a heavy lift for generations, long before science could prove it works. So, if you use smelling salts for that immediate jolt of readiness or pump up the high-energy music to set the energy level for the next activity, you know what works for you. You may learn a few more visualization techniques to help you mentally rehearse the lift, picture greater success, and apply flawless technique. Many of these methods work well, but which ones have been proven to work better? (See more at https://www.Military.com/military-fitness ) References:The Effects of Psyching Up on Max Force Production The Effects of Psyching Up on Deadlift Performance in Strongman/Woman Competitors Psyching Up Enhances Force Production on Bench Press Exercise.

How Mindset Shifts and Practical Strategies Empower Athletes, Students, and Special Ops Candidates Fear of failure is a powerful force that holds back countless athletes, students, and performers from reaching their full potential. It's that nagging doubt that stops you from taking on new challenges, trying out for the team, signing up for the big exam, or stepping onto the stage. The truth is, this fear is universal—everyone faces it at some point. What matters most is how you respond to it. The Starting Barrier: How Fear Prevents Action Often, the hardest part of any journey is simply getting started. The fear of failing can paralyze you before you even take the first step. You might worry about making mistakes or not living up to expectations, which leads to avoidance and missed opportunities. This hesitation is not just about the task itself; it's about protecting your self-esteem from potential disappointment. This is often why most people quit Navy SEAL Training on the first day of the first week, before it even gets difficult. Read more here...https://www.stewsmithfitness.com/blogs/news/fear-of-failure-can-prevent-and-crush-performance