Tactical Fitness Report with Stew Smith Podcast

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.

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.

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

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!

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.

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.

Retired Army Lt. Col. Nick Barringer, PhD, helps us break down some of the recent science behind training, testing, nutrition, and what makes a good spec ops candidate. Check out his Instagram - https://www.instagram.com/nickbarringer.phd.rdnWe also did the following podcasts topics in the past:TFR 212 - Talking Nutrition Optimal Performance / Longevityhttps://www.youtube.com/watch?v=dVKBMEaBh2ITFR 219 - Talking Nutrition for Spec Ops Selection - https://www.youtube.com/watch?v=tfewfhZ6Zs4TFR 226 - Talking Nutrition for Joint Healthhttps://www.youtube.com/watch?v=pl9kxHpQuPwThanks for joining us again! 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.

If you have never heard of EMDR - listen up:Dan walks us through his career and calling to serve and many of the things he has learned in the last 40 years of serving his community and now his fellow officers. EMDR therapy, or Eye Movement Desensitization and Reprocessing, is a form of psychotherapy designed to assist individuals in processing and coping with traumatic memories and other distressing experiences. It entails activating memories while simultaneously engaging in bilateral stimulation, such as eye movements or tapping, which aids the brain in processing and desensitizing those memories. Our Tactical Fitness Report Guest Dan WIllis - 30 year retired Police Capt / SWAT Commander and now for the last 10 years has been teaching people in the tactical professions about recovering from stress/trauma. His new book is called:Bulletproof Spirit, is required reading at the FBI National Academy and has won two national awards: Bulletproof Spirit, Revised Edition: The First Responder’s Essential Resource for Protecting and Healing Mind and Heart.You can find more about him at his website: https://firstresponderwellness.com/