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-readiness

There 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/@LesserKnownOperators

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 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 Mindset

See 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-disruptions

Life 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 Task
When 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 Explained
Rescheduling 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.