The FREE 45 Day Beginner Program - Stew Smith Fitness
The FREE 45 Day Beginner ProgramDedicated as “The Father Hoog Workout”I am StrongI am FitI am DeterminedI will SucceedWaiver of LiabilityWhat you are about to undertake is an advanced fitness program. Injuries may occur inany workout program as with this specific program written by Stew Smith. Bydownloading the program, you are waiving any liability to Stew Smith or StewSmith.com.This is a recommended program that has worked for many others. It may not be right foryou. It is recommended that you consult a physician before undertaking any new fitnessregimen.See Testimonial Page!!
Table of ContentsAbout the AuthorIntroduction / Five Phases of FitnessStretching ProgramExercises ExplainedWorkouts ExplainedNutrition informationThe 45 Day Beginner WorkoutThe Supplemental Training / Ab routine Chart
About the Author – Stew Smith CSCSStew Smith is a former Navy Lieutenant (SEAL) who graduated fromthe United States Naval Academy and Basic UnderwaterDemolition/SEAL (BUD/S) training. He has been personally training,testing, and writing workout books and ebooks that prepare people toace fitness tests for over 25 years now. People from all levels of fitnessuse his military preparation products to lose weight, prepare for basictraining, as well as advanced level athletes who are training for SpecialOps.Stew also works with the Tactical Strength and Conditioning program ofthe National Strength and Conditioning Association and is a CertifiedStrength and Conditioning Specialist (CSCS). He also has over 800articles on Military.com Fitness Forum focusing on a variety of fitness,nutritional, and tactical issues military members face throughout theircareer.Let these workouts assist you in becoming a better conditioned tacticalathlete. The following list is the published books/eBooks writtenfocusing on specific training programs. All books and manuals arefitness related and have a multi-week training program to help youprepare for any test, training program, or just lose weight and get fit forduty. Basically - anything that requires a fitness test to enter,StewSmithFitness.com has the answer.
Other Books / eBooks Written by Stew SmithThe Complete Guide to Navy SEAL FitnessNavy SEAL Weight Training WorkoutMaximum Fitness – The Complete Guide to Navy SEAL Cross-trainingThe SWAT WorkoutThe Special Operations WorkoutNEW – Tactical Fitness for the Heroes of TomorrowNEW - Military, Police, Fire Fighter PT Test Survival GuideGeneral Fitness and Nutritional Guides for EveryoneThe Beginner / Intermediate Guide to FitnessReclaim Your Life - Erin O'Neill Story (beginner / intermediate)Veterans Fitness - Baby Boomer and a Flat Stomach!Circuit Training 101 – Beginner / Intermediate Guide to the GymThe Busy Executive Workout RoutineThe Obstacle Course Workout – Prep for Races or Mil, LE, FFTRX / Military Style Workouts – Adding TRX to Military Prep WorkoutsThe Military / Special Ops Physical Fitness WorkoutsAdvanced Maintenance / Recovery PlanThe Combat Conditioning WorkoutAir Force PJ / CCT WorkoutThe UBRR – Upper Body Round Robin Workout / Spec Ops versionNavy SEAL Workout Phase 1Navy SEAL Workout Phase 2 - 3Navy SEAL Workout Phase 4 Grinder PTNavy SWCC WorkoutArmy Special Forces / Ranger WorkoutArmy Air Assault School WorkoutArmy Airborne WorkoutUSMC RECON WorkoutUSMC OCS / TBS WorkoutUSMC IST and PFTThe Coast Guard Rescue Swimmer / Navy SAR WorkoutThe Service Academy Workout (West Point, Navy, Air Force Academy)The Navy, Air Force, Marine Corp Boot Camp WorkoutThe Army OCS and PFT WorkoutThe Law Enforcement Physical Fitness WorkoutsThe FBI Academy Workout FBI Workout Vol 2The DEA WorkoutThe FLETC Workout - Ace the PEBThe PFT Bible: Pushups, Sit-ups, 1.5 Mile RunThe Fire Fighter Workout
Contact Stew Smith (Email, mail)As part of the downloadable, you do have access to email me at anytime and I will answer your questions as soon as possible. Below arethe different ways to contact me for any of the products and services atwww.stewsmith.com.Mail and email addresses:StewSmith.comPO Box 122Severna Park MD 21146Email - stew@stewsmith.com Stew Smith MMXI - All rights reserved. Any part of this book mayNOT be reproduced without the permission of the author. Anyunauthorized transmission electronic or printed is prohibited.
IntroductionThank you for reading this free download version of the StewSmith.com basicfitness and health routine. This 45 day program is specifically designed for abeginner to exercise or someone who is rehabilitating after an injury. For thepurposes of this program, a “beginner” is someone who cannot do regularpushups at all or properly, cannot walk a mile in under 12 minutes, or has notexercised in several years. The goals of this program are to help you developfoundational fitness and cardiovascular base you will need to get more fit, loseweight, and reach your goals. Follow up programs are available and willprepare you for the next level of fitness, BUT if you are going to do this ebookworkout, you should have two goals to accomplish:1. Build a foundation of fitness and/ or2. Lose WeightThis is a great first time to exercise for younger children as well as for thosewho have neglected personal fitness for several years. Please take a fewminutes to look through the whole book so that you become familiar with allthe program components.Bad lower back? – Check out a FREE ebook:The Lower Back Plan fAlso See 52 Week Beginner ProgramDo You Have Time to Exercise?Do you really not have enough time in your day to exercise? Too many timespeople say, “I need to exercise but I do not have enough time in the day.” Or,when they do have the time they only have the energy to lie down and watchTV. Whether you are on travel working late hours or at home dealing withwork, family, and other after school events, the schedule below or someversion of it will help you get over the hump.Exercise is anything other than sleeping or sitting. Even when you are on thefloor flat on your back or stomach you can exercise the torso with abdominalexercise or back other torso exercises. The pushup is a great “laying down”exercise and an abdominal crunch is just a little bit harder than sleeping. Anhour a day is a nice goal to achieve to increase your fitness level and overallhealth, but even 10-15 minutes is better than nothing and beneficial too.
A little humor from "Today’s Cartoon by Randy Glasbergen", displayedwith special permission. Please visit Randy's site @ www.glasbergen.comFitting fitness into a day is a challenge we all face. Exercising is tough afterlong hours of working at home, office or on the road, but Americans still needto workout as we are creating a generation of people who are obese and haveother PREVENTABLE health disorders. Many people who struggle to fitfitness into their schedule actually do a better job at getting the job done IFthey take 15-20 minutes prior to starting work for the day and 15-20 minutesafter work is done for the day. Even if that exercise is a simple walk beforebreakfast and after dinner, a 15-20 minute walk at each of these times cansignificantly help you burn calories that only wind up getting stored as fat. Infact, after any meal, a light walk and some calisthenics will help you to bemore energized and ready to do whatever.
Here is a busy day schedule I typically do when long days appear:0600 – Early wake up for get 20-30 minutes of some form of cardio done likerunning, biking, swimming. If on the road, find a pool in a hotel to really wakeup for the day.0700 – Eat Breakfast for energy for the day. (See Lean Down Food Plan)0800 – Work1000 – Work - Eat a snack1230 – Eat lunch1:15 – Walk a few minutes1:30 – Work4:00 – Work – Eat a snack6:00 – Break for dinner7:00 – Walk or Lift weights or PT for second wind of the long day8:00 – Continue work until midnight if neededPersonally, when I have to work 15-18 hour days, I like to get a cardio workoutcompleted the first thing in the morning. This wakes me up fully and I amready to handle the day ahead. Then, eat a good breakfast full of protein,carbohydrates, and plenty of water. Then pack a snack for about mid morninglike an apple, orange, yogurt or a nutrition bar. This will help you from beinga ravenous eater at lunch if eating in a restaurant. For lunch have a green leafysalad with some form of lean meat like chicken or fish or boiled eggs. Then,take a 10-15 minute walk to help keep the metabolism going for the afternoon.Afternoon working is much easier if you lay off the breads, simple sugars andfocus on eating protein, complex carbohydrates and fiber rich foods.After working the rest of the day, break for a medium sized dinner and try tosqueeze in a short workout of weights, calisthenics or if you do not have thosefacilities, just walk again. But, I find a lifting session or PT really gives me thesecond wind I need to keep working or playing with the family.I hope these tips will be of use to you as they are common issues seen today.Remember something is better than nothing so at least get out and walk a fewtimes a day
The Five Phases of Fitness (Psychological)Below are the five phases we all go through when starting a new fitnessprogram no matter what fitness level we are.1) Make a decision to get healthy.This takes 3-4 seconds but it takes about 23 weeks to make a habit - hang in there at least that long.and BUILD GOODHABITS.2) You doubt yourself. It is absolutely natural to have doubts about what youare undertaking. My advice is to start doubting yourself as quickly as possibleand get over it. Realize self doubt is part of the process.Even SEAL traineesdoubt themselves, but those who become SEALs conquer their doubt.3) Conquer Doubt - You can do anything you set your mind to. That is whatyou just told yourself. This is where the mind and body connect. Use theworkouts to be a catalyst in all areas of your life: work, relationships, school,etc.I am a firm believer that exercising your body will give you the staminaand energy to exercise your mind spirit and build better relationships withthose around you.4) Associate yourself with fit and healthy people. Now you are fit in mind andbody. Your example will inspire others. Be a role model to another heavyperson. People will be amazed by your new work ethic and work and play.Eating healthy is now a habit for you too.In fact eating crappy food makesyou feel ill slightly.5) Set and conquer a goal for yourself. Whatever you like - run, swim bikeweight lift.Challenge yourself to run a 10k, lift 400 lbs etc.
The Father Hoog StoryMotivation To Change Your Life –From Overweight to HealthyChanging your life and deciding to do something different because you yearnto is something you read about, but I am here to tell you it can happen to you atany time in your life. Most of us all say to ourselves, "One day, I'd like to dothat."One day two men meet for the first time. One, a 52 year old Catholic priest andthe other a 28 year old Navy SEAL Lieutenant. The two could never haveforeseen the effect they would have on each others lives. I personally knowfirst hand because I am Stew Smith, the Navy SEAL lieutenant.The priest, Father Hoog, who was from St. Mary's in Annapolis, waited at histable at the Naval Academy Restaurant. I was stationed at the Naval Academyand in charge of the remedial physical fitness program at the time, so I wasaccustomed to talking to people about fitness. But never had I undertaken sucha project. Father Hoog's goal was to become a Navy Chaplain after almost 25years as a civilian Catholic priest. I knew this was not going to be easy toaccomplish and I figured I would put as much into his program as Father Hoogdid.Our first visit, was spent getting to know each other and I soon found myselftalking about my choice to convert to Catholicism. The first meeting went wellas we discovered we both could contribute to each other's lives. We decidedthat we would meet weekly to exercise and my job was to alter his weeklyfitness program to meet the goals specified by the Navy. In turn Father Hooghelped me find faith in the Catholic Church and God. He was always willing toanswer my basic questions about Catholicism and faith.Father Hoog had to lose over eighty pounds, be able to do over 40 pushups, 60situps and run a mile and a half under 13:00. The first week, we took abenchmark test to see where he should begin. Father Hoog could walk a mile,but not run at all. Pushups on his toes, which was the requirement, werenonexistent and his weak lower back was preventing him from being able to dositups. His high blood pressure was an issue as well and he was on medicationfor it.Week one for Father Hoog was a week of walking, stretching, a few kneepushups and crunches. Everyday, I would see Father Hoog walking around theNaval Academy Campus. It was good to see he was determined to start, butwould he keep up the vigor? We also realized that he had to watch the sweets,but decided not to start a rigorous diet the same week as an exercise routine.
Exercise to a sedentary person is stressful enough, I did not want to add to thestress, so we decided to wait a month or so before we added a strict dietprogram. We tripled his water intake, for if there is such thing as a magicsolution to losing weight it is WATER. He was drinking nearly a gallon a dayand barely able to make it through an entire mass without rushing to the restroom. But the water helped flush his system, enabled the body to burn fat as anenergy source more efficiently, and kept his body cool during exercise.Within a few weeks, father Hoog showed no signs of weight loss and wasgetting frustrated. He was building muscle in areas that were inactive before,but he was losing fat at the same time. Father Hoog did not notice the changein body composition by the scale, but he did notice by the tape measure and thetighter notch on his belt. This was pleasing to both of us, but we still had 75pounds to go.Two months into the fitness program, we decided to start monitoring foodintake. I made him write down everything he put into his mouth. This proved tobe the area where he needed the most help and the documentation of everypiece of candy in between meals helped him realize that. Soon he had given upM&Ms, cookies and other sugary snacks for apples, oranges and other fruits.The water consumption helped out in this area as well, for most people confusehunger with dehydration. A quart of water during the late morning andafternoon helped curb his appetite for lunch and afternoon snacking. It allmade sense to him as I mentioned these tips, but changing dietary habits thatare 50 years old is as challenging as beginning an exercise program. But FatherHoog was well on his way physically, so I started to have as much faith as hehad determination. This was the month that his doctor reduced the high bloodpressure medicine as well. So we were making progress. "You do not get outof shape overnight, you can't expect to get back into shape overnight either." Itold him. So with that, he shifted into long term mode, which took off the stresson weigh in days.At the sixth month, we had seen much progress. Father Hoog was now runningwith me for a few miles, then walking a bit in between. Father Hoog startedrunning by just completing 50 yards at a time then walking 50 yards to catchhis breath. We repeated this several time during the run / walk. This workoutseemed to help rejuvenate the metabolism and melted nearly fifty pounds ofFather Hoog away by Spring. It is not easy losing fifty pounds during thewinter months, most people in the Northeast gain weight since it is colderoutside and fewer activities available. But Father Hoog was now weighing just230 pounds, could run the mile and a half in the prescribed time and pass thepushup and situps test. Our calisthenics program had paid off. Hundreds ofrepetitions of pushups, crunches, squats and even pullups and dips, helpedFather Hoog add the strength he needed to pass the Navy Physical FitnessStandards for a fifty year old man. Now it was a battle with just thirty pounds.
And of course, Father Hoog's own battle not to just pass the standards with theminimums, but he wanted to ace the standards and receive the highest scorepossible for his age group. This appealed to the Navy SEAL in me naturally, Ialways disregarded the minimum scores and only saw the maximums as goals.I was amazed! He was still determined to keep on pressing. Accomplishing thephysical fitness testing goals were a big relief for us both, but we had no ideahow hard the next thirty pounds would be.It was about Easter time now, eight months into Father Hoog's mission ofbecoming a Navy Chaplain and my mission of becoming Catholic. All along,Father Hoog helped straighten out the Catholics churches views on manycontroversial topics as well as explain the basics. I was able to do my firstConfession with Father Hoog during the Easter week services and I soon wasCatholic. My wife and I took the RCIA classes together, but she was bornCatholic. It was good for both of us, especially since I surprised her one dayalmost a year earlier with the announcement I wanted to become Catholic.The ninth month was depressing. It was the third month in a row on little or noweight loss. Father Hoog only lost five pounds in three months. With twentyfive pounds to go, we had to change something to stimulate more weight loss.Father Hoog was stuck on a plateau, so I pushed him off with a course ofweight training, more running, swimming and biking. This was the boostFather Hoog needed. Not only did these add challenges to his physical fitnessprogram, it changed to tone of the workouts as well. The workouts were noteasier, just different.The change in pace seemed to work. After another two months, we were backon the road to losing weight steadily. Only fifteen more pounds to go. NowFather Hoog's running had skyrocketed to as many as ten miles nonstop. Hecould do ten pullups, over 60 pushups and 75 situps. Father Hoog wellsurpassed the maximum scores for his age group. He was now chasing the agegroup of Navy men ten years younger than him.Then the day came! The day we stepped on the scales and he had lost all theweight he needed to lose. The scales tipped at a "lean, mean, preachingmachine" of 200 pounds. We jumped, we hugged, we cried and thanked God.It was a moment I will never forget, in fact it has changed my life in manyways.Two months later, the Navy came to St. Mary's in Annapolis. The church helda ceremony for Father Hoog and I was the Naval Officer who got to swearFather Hoog into the Naval Chaplain Corp. This was an especially happymonth for me. My wife gave birth to a beautiful baby girl, Mary Elizabeth.Father Hoog was one of the first guests we had that day and Mary received her
first blessing. Once again, Father Hoog impressed upon me that faith and lovewere as much a part of his life as hard nose determination. The Navy needed aman like Father Hoog and now has him.I was addicted - addicted to that feeling of helping people reach their personalgoals. I am now out of the Navy and started a fitness consultant business aswell as freelance writing. I now have four fitness books published in the pastthree years. All using the same principles that I used with Father Hoog. In fact,my most recent book was dedicated to Father Hoog - Maximum Fitness. Itfeatures a 52 week workout program, nutritional chapter as well as hundreds ofpictures to show beginners how to do the exercises properly. I also write aweekly fitness column for Military.com and have my own website www.StewSmith.com , which is dedicated to helping people reach their fitnessgoals.Want a new beginning? Try THIS Workout!!Getting StartedThe following stretching plan will assist you with getting started againsafely and without as much post-exercise soreness.Too many people above the age of 30 get injured no matter what theyare doing. Fro
0600 – Early wake up for get 20-30 minutes of some form of cardio done like running, biking, swimming. If on the road, find a pool in a hotel to really wake up for the day. 0700 – Eat Breakfast for energy for the day. (See Lean Down Food Plan) 0800 – Work 1000 – Work - Eat a snack 1230 – Eat lunch 1:15 – Walk a few minutes 1:30 – Work
May 02, 2018 · D. Program Evaluation ͟The organization has provided a description of the framework for how each program will be evaluated. The framework should include all the elements below: ͟The evaluation methods are cost-effective for the organization ͟Quantitative and qualitative data is being collected (at Basics tier, data collection must have begun)
Silat is a combative art of self-defense and survival rooted from Matay archipelago. It was traced at thé early of Langkasuka Kingdom (2nd century CE) till thé reign of Melaka (Malaysia) Sultanate era (13th century). Silat has now evolved to become part of social culture and tradition with thé appearance of a fine physical and spiritual .
On an exceptional basis, Member States may request UNESCO to provide thé candidates with access to thé platform so they can complète thé form by themselves. Thèse requests must be addressed to esd rize unesco. or by 15 A ril 2021 UNESCO will provide thé nomineewith accessto thé platform via their émail address.
̶The leading indicator of employee engagement is based on the quality of the relationship between employee and supervisor Empower your managers! ̶Help them understand the impact on the organization ̶Share important changes, plan options, tasks, and deadlines ̶Provide key messages and talking points ̶Prepare them to answer employee questions
Dr. Sunita Bharatwal** Dr. Pawan Garga*** Abstract Customer satisfaction is derived from thè functionalities and values, a product or Service can provide. The current study aims to segregate thè dimensions of ordine Service quality and gather insights on its impact on web shopping. The trends of purchases have
Chính Văn.- Còn đức Thế tôn thì tuệ giác cực kỳ trong sạch 8: hiện hành bất nhị 9, đạt đến vô tướng 10, đứng vào chỗ đứng của các đức Thế tôn 11, thể hiện tính bình đẳng của các Ngài, đến chỗ không còn chướng ngại 12, giáo pháp không thể khuynh đảo, tâm thức không bị cản trở, cái được
Phần II: Văn học phục hưng- Văn học Tây Âu thế kỷ 14- 15-16 Chương I: Khái quát Thời đại phục hưng và phong trào văn hoá phục hưng Trong hai thế kỉ XV và XVI, châu Âu dấy lên cuộc vận động tư tưởng và văn hoá mới rấ
2 FIVB Sports Development Department Beach Volleyball Drill-book TABLE OF CONTENTS 22 WARM-UP DRILLS LEVEL PAGES DRILL 1.1 VOLESTE (beginner) 10 DRILL 1.2 SINGLE TWO BALL JUGGLE (beginner) 11 DRILL 1.3 TWO BALL JUGGLE IN PAIRS (beginner) 12 DRILL 1.4 THROW PASS AND CATCH (beginner) 13 DRILL 1.5 SKYBALL AND CATCH (beginner) 14 DRILL 1.6 SERVE AND JOG (beginner) 15
