Stew Smith

Stew Smith is a graduate of the U.S. Naval Academy, a former Navy SEAL, and author of several fitness and self defense books. Certified by the National Strength and Conditioning Association as a Strength and Conditioning Specialist (CSCS) and military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and other public safety professions.

Fitness Training and Rescue Work

Anyone in fire and rescue should be flexible with an ability to move at a moment's notice. After hours of sitting at the firehouse, then jumping out of a truck and pulling someone out of a burning building at full speed can injure even the most athletic individuals. Stretching on a daily basis with your exercise routine will save you from unnecessarily pulling a muscle or worse.

Upper and Lower Body Workouts Using Super-Set / Pyramid Methods

Many people like to do calisthenics-based workouts using pyramids and super set routines. In fact, with the right mix of exercises you can create a perfect workout that balances the entire body.

Fitness: The Next Step After Building a Solid Foundation

I would not recommend the Pull-up / Pushup Push workout if you are already getting more than 15 pull-ups and 75 pushups as you already have a solid foundation to build upon. However, the advice on what is the next step is still the same.

Running in the Cold

During the Holiday seasons of festive foods, endless football, and huge meals even the most avid exerciser can pick up a few pounds. Here are some tips to continue pushing yourself through the winter "hibernation" days.

Want to Lose Weight?

To lose weight, there are a few factors that you must consider for any weight loss program to be effective. If you remember the following formulas, you should be able to lose weight in a healthy manner and better yet, KEEP IT OFF!

AM and PM Workouts

One of my favorite things to do is to workout in the AM and PM. I find often due to my schedule that a tough workout needs to be split into to different workouts in the same day. I have found over the years, this type of split routine works well to burn additional calories in the day and help speed up the metabolism in the evening when it naturally tends to slow down.

Taking Care of Your Shoulders

The shoulder is such a versatile joint and can easily get injured by falling or throwing or even closing a door. The shoulder muscles you should get to know well are your rotator cuff muscles. These muscles and connective tendons form the rotator cuff which can be strengthened to "tighten up" the shoulder.

Competition: Don't Get Psyched Out

It takes years or a lifetime to get tougher, sometimes it clicks with one major event. We are all different but toughness is within us all. You just have to tap into it and not listen to yourself when the mind is saying "STOP".

Running and Your Heart Rate: What You Need to Know

Typically the heart rate zone you see on the cardio machines are target zones for you to optimally burn fat (staying aerobic) and not pushing the envelope of increasing your PRT scores.

Finding Time to Workout

The super set is a series of exercises to be repeated with no rest. For the upper body superset, simply do five to ten pushups, then roll over and rest your pushup muscles by doing ten crunches and continue on with the two different versions of pushups and crunches. One super set can be accomplished in as little as two minutes. If you repeat this particular workout five times you will have 150 pushups and 200 crunches in a ten minute period.

Military Firefighter Fitness Standards

Each year, many of today's military personnel are continuing public service professions once out of the military performing jobs in law enforcement, firefighting, and emergency medicine. Many of these heroes are also continuing their military service as Reservists or National Guard members, and have to take physical fitness tests every six months to stay operational.

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