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-disruptionsLife 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 TaskWhen 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 ExplainedRescheduling 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.

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.

As discussed in the Never Quit Mindset book and video course, https://www.stewsmithfitness.com/products/the-never-quit-mindset-book - the ability to fail and learn and improve is what makes success a Never Quit Mindset Journey.  This week we are sharing the story of Colonel Harland Sanders. Yes THE Colonel Sanders known as a figure of perseverance, founding Kentucky Fried Chicken (KFC) late in his life after enduring countless rejections. His story is often cited as proof that it's never too late to achieve your dreams if you refuse to give up. 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… See more info at https://www.stewsmithfitness.com

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.

Exploring the Relentless Spirit Behind Human Flight and Space ExplorationThe "Never Quit Mindset with Human Innovation Since Wright Brothers" podcast takes listeners on an exhilarating journey through the history and future of human flight. We quickly discuss the pivotal moments that have shaped our ability to soar, from the Wright brothers’ first flight at Kitty Hawk to the age of supersonic jets, the dawn of rocketry, and humanity’s bold steps onto the lunar surface.Hosted by the creator of the Never Quit Mindset, Stew Smith, the show celebrates the innovators, engineers, and dreamers who refused to accept limits and never quit trying and innovating. Whether you’re fascinated by early aviation, the race to break the sound barrier, the marvels of modern jet aircraft, the excitement of the Space Race, or the ongoing quest to explore Mars and beyond, this podcast brings you the human stories and technological breakthroughs that define our relentless pursuit of innovation.Tune in for a mix of history, inspiration, and a look at what lies ahead in the world of human innovation. Perfect for anyone who believes that no dream is too big—and that quitting is never an option.

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

Time to finish strong with the last month of summer. Can you progress into higher mileage, higher reps, faster times (run, ruck, swim)? That is our plan for the last month of summer - THEN once we peak, we will do a week of mobility days. It is going to be awesome!Summer peak - https://www.stewsmithfitness.com/blogs/news/summer-training-plans-by-stew-smith-stfp-system Mobility day - https://www.stewsmithfitness.com/blogs/news/dont-skip-moblity-daySee more at https://www.stewsmithfitness.com

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!

I realized I half answered this question about faster 4 mile timed runs yesterday. When I stated you need to run more 4 miles timed runs to get better at running 4 mile timed runs - that is true. BUT I left out the other runs of the week you should also do:Hill runs, sprints, should be a training day.Goal pace 400m 800m and  mile repeats should be a training dayBeach running (if available) should be a training day.- Add a 4 mile timed run to a mobility day and work on your 4 mile running strategies (pace, fuel, hydration, etc)We were already doing these workouts and he asked if he should just do more. I said no - just add a 4 mile timed run each week and watch it come down each week. And it works.  For more ideas on training see:https://www.stewsmithfitness.com

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.

So I decided to start a new podcast and make it a LIVE QA session on top of discussing The Never Quit Mindset. With guests and without focused on those important moments in our lives when we decided to get tougher and not quit. Standby for more information, but I wanted to get a quick discussion on another potential change that is occuring within Air Force Special Warfare. For more info on AFSW training check out:  https://www.stewsmithfitness.com/products/ebook-mil-air-force-pararescue-special-tactics-cct-past-workoutAir Force IFT Clinic: https://www.stewsmithfitness.com/blogs/news/air-force-past-test-clinic-crush-the-past-by-creating-a-strategy-for-success

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.

Don't get beat down by the heat and humidity whether you work or work out outside this summer. Prepare your bag for hydration, electrolytes, cooling, and change of clothes options. If you do this right, you may find yourself tougher, more resilient to the extreme temps (over time) and still improve performance. It all comes down to body heat - Half of your fatigue is due to body heat.  Cool down = second wind.  See more training ideas at https://www.stewsmithfitness.com

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.

Spec Ops Swimming Tests: Learning the CSS to get TO and THROUGH Spec Ops Selection - https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swimThe RULES: First, the 500yd Navy Physical Screening Test (PST) allows for the elementary side stroke, the breaststroke, or the modified side stroke nick-named the Combat Swimmer Stroke. The general theme is that these strokes must be "underwater recovery strokes." However, beyond the PST (getting accepted into training) will require the addition of swimming and SCUBA diving with fins mostly in open water. 99% of your swimming will be done in fins once you are accepted into the training. So, if you choose to use breaststroke as your PST stroke, you will also need to learn the side stroke with fins to succeed beyond Day 1 of training/selection and get THROUGH the training. The Combat Side Stroke is about conserving energy and maintaining a low profile in the water. Avoid too many kicks, popping up to breathe, and not gliding long enough to maximize your efficiency. Pay attention to your body position and ensure your movements are streamlined and efficient. Count how many strokes it takes to get across the pool (note distance). Typically, we try to get our folks down to 4-5 strokes per 25-yard pool at a yard-per-second pace. See if you need help with any of the following steps of the CSS in the CSS HELP article series:The CSS HELP Series: Breakdown of the Stroke (all links to below found here: https://www.stewsmithfitness.com/blogs/news/css-help-series-quick-fix-to-crushing-the-swim )CSS Help: Fix Your KickCSS Help: To Add Flutter kicks or Not? CSS Help: Fix Your Arm Pulls (top & bottom)CSS Help: Fix Your GlideCSS Help: Fix Your CSS Sequence of the Stroke - Pull - Breathe - Kick - GlideCSS Debate: To Pullout or Not Pullout (Breaststroke Pullout Issues)Master the Stroke (at 50yd in 50 secs or faster) THEN Get Into Swimming Shape: Spend time in the water, swimming, jumping in, and treading. The more comfortable you are in the water, the more confident you'll feel when executing the Combat Side Stroke during the military swim test. Remember, swimming proficiency takes time, watching videos, practicing, and getting feedback to correct incorrect techniques. THEN you have to get in swimming shape. This will add to your training time, but you can do it quickly if you put in the time 4-5 times a week.Check out https://www.stewsmithfitness.com for more articles, programs, and coaching on all things tactical fitness. 

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/

Here is a top ten list of “What Makes Your Workout the Best”:1 - The one you do consistently.  The number one rule for exercise and physical activity is to make it more than a workout of the day, but something that fits into your schedule and becomes your lifestyle. 2—The one designed for your goals. Doing workouts that do not address your specific goals is generally unhelpful if you hope to see the results you want. Goals vary from aesthetics, health, and wellness to optimal performance for competition or sport.  What are you looking to accomplish with your fitness routine? If you have goals, you will focus more on assessing yourself and seeing improvements. 3 - The one that works on both your strengths and weaknesses. Whether you have muscular imbalances or specific activities are more challenging than others, designing a plan to help you maintain strengths and improve your weaknesses will help you be more well-rounded. For the military professional, the fewer weaknesses you have, the more you will develop and maintain your abilities to be an asset in any situation.  4 - The one that works endurance, strength, and flexibility. Both optimal performance and longevity require a solid balance between the three main elements of fitness. Having a foundation of strength develops overall durability. Endurance helps with work capacity, and flexibility/mobility can be essential for injury prevention and more stable movements. 5 - The one that helps you with weight maintenance. Most Americans need to improve two things: moving more and eating smarter. Portion control is one of our most significant issues, as we have a habit of gaining weight every year, until 10-15 years later, we are 50 lbs. overweight. Weight gain sneaks up on you and soon becomes linked to many chronic illnesses that slowly take away our performance and, later in life, our independence. 6 - The one that fits into your schedule. We all have the same 24-hour time each day.  Short, quick workouts can be as effective as longer workouts, depending on your abilities and goals. How we arrange our work, leisure, and family time into the day can limit our time to exercise. Combining physical activity with other events can be a useful source of time management. For instance, walking around a field your kids are using for sports practice. Or, taking a 10–15-minute walk during an hour lunch period.  7 - The one that has exercises that you enjoy. Nobody likes all of the exercises they have in a program. But you must like something about the workout, otherwise you will never show up to the workout in the first place. If you balance a workout routine with more things you like to do than do not like to do, you may find that, because you are doing new things, you see solid improvements quickly.  8 - The one you call a lifestyle change.  Fitness is not a destination, but a journey. This quote describes a mindset that is needed for all of us. You are not supposed to stop when you reach your goal weight, PT test scores, or a competitive event you trained so hard to do. Instead, move on to the next goal of the month. It makes training fun when you have different goals each month or a long-term goal. 9 - The one personally designed for you. Having someone like a coach or trainer help develop a program that fits your abilities, time per day, days per week, equipment available, and goals will help you avoid the frustration of training programs that take too long and do not address your abilities. 10—The one that integrates nutrition.