Episode 255: New (unpublished) Log PT Simulation Workout - Plus Live QA Session

Tactical Fitness Report with Stew Smith Podcast

MP3•Pagina principale dell'episodio

44:18

AI and Generative AI are transforming cybersecurity by enhancing threat detection and response. These technologies offer unmatched accuracy and efficiency, making them crucial for protecting sensitive data. As cyber threats evolve, integrating AI into security strategies is essential. This week, Dave, Esmee and Rob talk to Corence Klop, CISO at the Rabobank, about the expanding role of AI and Generative AI in cybersecurity, and how to begin integrating these technologies into your organization. TLDR 04:45 Rob is confused about wrong AI information for a hotel booking 08:20 Conversation with Corence 33:40 How can you identify the state of flow for your end-user in agile practices? 40:50 Going to the swimming pool and disco with your daughter Guest Corence Klop: https://www.linkedin.com/in/corenceklop/ Hosts Dave Chapman: https://www.linkedin.com/in/chapmandr/ Esmee van de Giessen: https://www.linkedin.com/in/esmeevandegiessen/ Rob Kernahan: https://www.linkedin.com/in/rob-kernahan/ Production Marcel van der Burg: https://www.linkedin.com/in/marcel-vd-burg/ Dave Chapman: https://www.linkedin.com/in/chapmandr/ Sound Ben Corbett: https://www.linkedin.com/in/ben-corbett-3b6a11135/ Louis Corbett: https://www.linkedin.com/in/louis-corbett-087250264/ ' Cloud Realities' is an original podcast from Capgemini…

2 anni fa 47:11

Check out link for classic Log PT Simulation Plus Listen to a new idea - https://www.stewsmithfitness.com/blogs/news/the-official-sandbaby-devil-murph-workout-log-pt-plus-simulation
Preparing for Log PT is a constant worry in a young person's mind considering military service in combatant jobs or special operations selections. Log PT is used throughout the military to develop teamwork, leadership, and physical and mental toughness. In these training programs, it is about as hard an evolution as you will have on land. If you are looking for effective ways to help you better prepare, check out these two options below that can be added to the back end of any weight, calisthenics, and cardio workout.
This week, we developed a supplemental Log PT simulation workout to top off an upper body day and a full body (mostly leg) day. Try this challenging progressive workout add-on after fully warming up and finishing your routine. Get a 40-pound sandbag and try the following one-minute circuit:
Log PT Simulation #1:
One minute overhead press hold – Hold the sandbag or 40-50lb weight over your head for 1 minute.
One minute Chest-carry hold and walk – Hold the sandbag or weight against your chest, resting on your forearms, and walk for 1 minute.
- Repeat for 6 minutes alternating overhead hold and chest carry hold every minute on the minute. There is no rest. The rest is the other exercise, so active rest - different muscle groups are used each minute.
Build up to 12 or even 15 minutes.
Log PT Simulation #2:
Full body Option: Here’s another log PT preparation routine you can do that adds in some leg activity:
One minute overhead squat – The same overhead hold as above but add a full squat keeping the arms extended over your head. If you have difficulty with this, it could be an issue of shoulder and hip mobility, so start adding in mobility days and stretching daily.
One minute chess carry walking lunge – For the next minute of the similar circuit, start walking lunges for 1 minute with the sandbag or weight on your chest, resting on your forearms.
- Rest your legs with a one-minute shoulder carry walk. Repeat for 6 minutes and build up to 12 and even 15 minutes over time.

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#Fitness #Stew Smith #Tactical #Stew #Smith #Strength #Military

Tactical Fitness Report with Stew Smith Podcast

Episode 255: New (unpublished) Log PT Simulation Workout - Plus Live QA Session

Tactical Fitness Report with Stew Smith Podcast

published 2 anni fa

MP3•Pagina principale dell'episodio

100 episodi

#Fitness #Stew Smith #Tactical #Stew #Smith #Strength #Military

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Tactical Fitness Report with Stew Smith Podcast

1
Episode 299: TFR 245 - Army Strength and Conditioning Coach Mark Christiani (Holistic Health and Fitness - H2F Program) 59:05

15 giorni fa59:05

59:05

Stew Smith and Mark Christiani discuss the transition from military service into coaching and how the Army has evolved in it's creation of training programs for active duty and reserve soldiers with the H2F program. If you are interested in becoming a coach with military units, check this out. If you are a soldier and looking for answers on how to train, the Army has a group of highly trained coaches to help you. Some references to consider: H2F Program - https://h2f.army.mil/ O2X - Contract for hiring trainers - https://www.o2x.com/ Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster : I'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com (NEW - Consulting Call) - Need personal help adjusting workouts? Worried if you are on the right track? Let Stew help. FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000) eBooks , Books and eBooks in PRINT (over 40 options) Spec Ops Swim Critiques on social media - YouTube , TikTok , Instagram Live QA / CSS Critiques Mon / Tues 9am ( YouTube , TikTok , Instagram ) Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 298: TFR 244 - Transitioning Out of the Military 1:06:16

19 giorni fa1:06:16

1:06:16

Join Stew Smith, Alex Gendzier, and former Navy SEAL Officer Rob Sarver on the type of preparation needed to transition from the military into civilian life optimally. See more at https://www.heroes-journey.net The new book, Warrior to Civilian - The Field Manual to the Hero's Journey Amazon - https://amzn.to/4l1QI4v is a 5-year research project by Alex, Rob, and dozens of veteran experts on the process of making a smooth transition out of the military and into the rest of your life. Much like how I recommend you to prepare for the challenges of military life, you need a similar focus on the next chapter of your life as you transition from a career (or a single enlistment) in military service. Check out other videos of combat swimmer stroke, workouts, and other spec ops-related training. See http://www.stewsmithfitness.com for more information about the military, law enforcement, special ops, and fire fighting training programs.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 297: Spring Forward - Spring Training Begins at StewSmithFitness.com 52:24

4 weeks fa52:24

52:24

Check out the options we have at https://www.stewsmithfitness.com if you are looking for a cycle to focus on running progression, calisthenics improvement, and strength maintenance - this is it: https://www.stewsmithfitness.com/blogs/news/spring-training-options Or if you need to focus on specifics of a fitness test or selection, we have options for you as well here - https://www.stewsmithfitness.com/collections/ebooks-special-operations-fitness-training-related Time to get moving..…

Tactical Fitness Report with Stew Smith Podcast

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Episode 296: TFR 243 - Are You Coachable? It Matters to Your Success with Longtime Friend and Coach Pat Bonis 57:24

4 weeks fa57:24

57:24

Being coachable is a vital quality that can significantly impact your journey as a student-athlete, especially as you start the process as a military recruit and spec ops candidate. If you aspire to elevate your skills and enhance your performance to new levels, understanding what it means to be coachable can be the difference between getting to and through the goal in front of you. - Article - https://www.stewsmithfitness.com/blogs/news/how-being-coachable-will-lead-to-your-true-potential It's essential to equip yourself with the right mindset, fitness standards, and resilience skills to serve as the foundation for success. Preparing for special operations training is more than physical fitness - it requires mental fortitude, coachability, and the ability to thrive and learn under pressure. Here’s how to prepare effectively. 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.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 295: What Do You Do to Test / Build Your Mental Toughness 1:08:39

5 weeks fa1:08:39

1:08:39

I am just curious - what is it that you do to challenge yourself everyday? Wake up early to train? Get hot / Get cold / Get uncomfortable? Diet / Fast? Set goals? Do tough endurance events? Remember there is a fine line between mental toughness and stupidity - what do you think that line is? For me it is pushing into injury - now you cannot train anymore. But in life or death situations there is doing whatever to get out alive. So that line is moveable depending on the situation...…

Tactical Fitness Report with Stew Smith Podcast

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Episode 294: It is On YOU to Get Through Training PLUS LIVE QA with Stew Smith 46:27

5 weeks fa46:27

46:27

See article on the intro topic: https://www.stewsmithfitness.com/blogs/news/your-path-to-spec-ops-any-success-starts-and-ends-with-you Are you preparing for the rigorous demands of military special operations or law enforcement SWAT training? If so, you are likely aware that success in this field combines thorough and intense physical preparation and mental resilience. While the journey to getting TO and THROUGH selection is crucial, the day-to-day grind is where your true character will emerge. Discomfort, early mornings, hot and cold environments, and well thought out training plans that embrace all the elements of fitness will get you to where you want to go. It takes time to prepare to ace the fitness test to get accepted into the training, then become durable enough to handle all that is selection immediately after Basic Training / Boot camp. It is up to YOU to get through the long days and nights of selection. Embracing this challenging routine day after day is essential for achieving your ultimate goal and for thriving in high-pressure environments. As a coach, I realized long ago that I can help people prepare to get TO and THROUGH spec ops training, but I cannot help people actually get THROUGH it. Managing the daily grind, discomfort, inevitable failure (at something), long days/nights, aches, pains, illness, and near constant negative feedback from instructors is ALL ON YOU. How do you handle these things? Reflecting on my experience as a student with the same goal as you and as a tactical fitness coach, the preparation phase is a defining part of your journey. You will build up to use advanced physical training to enhance your strength, endurance, and muscle stamina. However, it's vital to remember that the real test lies in how you face each daily challenge. This journey is not just about enhancing your physical capabilities but also about building mental fortitude. 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.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 293: Question: More Rest For Volume? Or Active Rest for Conditioning + LIVE QA 38:13

6 weeks fa38:13

38:13

We are starting off with an answer to this question then taking yours. What is better when doing PT Pyramids to improve cals / cardio: More rest to get more volume or active rest and do the best you can until failure? Check out https://www.stewsmithfitness.com for more programs and articles on topics of tactical fitness and more. Both actually - consider it an adjustment in intensity to produce more volume or more conditioning. Both are needed - work both.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 292: It's Never Too Late to Get Started - Plus LIVE QA 1:00:01

8 weeks fa1:00:01

1:00:01

In a physical activity study that collected data from over 300,000 participants for decades, those who started adding physical activity/exercise to their lives later in life (after 40-50 years) reaped the same benefits as those who never stopped working out from their teens to their 60s. So, it is never too late to start, whether you took a few decades from exercise after your early 20s or are entirely new to physical activity at 40-50 years old. Science Says You’re Not Too Late: Start Your Fitness Journey Now The thought of starting an exercise routine might feel overwhelming as there are so many options, and none may sound fun to you - yet. If you’ve considered a renewed path to improved fitness, rest assured that the benefits are well worth the effort. Physical activity is not just a way to shed a few extra pounds or fit into a favorite pair of jeans. It's about enhancing your quality of life as you age so you can continue doing things you enjoy (or must do). You must keep your leg muscles strong if you want to be mobile. Get out of that chair and start walking. Research shows regular exercise can dramatically boost mood, strengthen muscles and bones, and improve heart health. If you have ever been on a fitness program, you did not need a research study to tell you this. But, the beauty of beginning (or restarting) this fitness journey after 40 is that regardless of your past physical plan or lack thereof, the health benefits and improved morality rates apply. However, if you were an athlete in your younger life and have been sedentary since your early 20s, the 20-40 years of inactivity placed you in the same category as those who never did physical activity. The key is to get moving again (or start) in your 40s if you want to walk, live longer, and prolong the effects of heart disease, cancers, or other chronic illnesses beyond 60-70 years of age. The ultimate goal is to enter the next decade healthier than this one. Create a realistic exercise schedule that accommodates your lifestyle. Start small and gradually increase the duration and intensity of your workouts. Listen to your body and find something that you enjoy, as that makes consistency happen. Consistency is key. Unleash your full health and wellness potential and join a new fitness program! Whether you’re interested in weightlifting, yoga, or simply taking walks, there’s something for everyone. Check out the articles at the Military.com fitness section for inspiring insights and strategies to enhance your health and wellness.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 291: Cold is Relative + LIVE QA with Stew Smith 46:13

9 weeks fa46:13

46:13

How many have noticed this week that cold is relative. What was cold in December about 35 degrees now feels like a heat wave after a few weeks of 10-15 degrees. Just an observation on the ability of the human body to acclimate and "get tougher". Check out more articles on the topics of mental toughness and tactical fitness at https://www.stewsmithfitness.com…

Tactical Fitness Report with Stew Smith Podcast

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Episode 290: Ten Ways to Build and Use Mental Toughness Plus LIVE QA 53:41

10 weeks fa53:41

53:41

This LIVE QA intro is about the Top Ten Ways (I think) that you can build mental toughness. Check it out - ask questions after the intro. Check out https://www.stewsmithfitness.com for more information found in article, books, ebook, coaching, and membership pages. Setting high standards is a commendable goal, but you are not going to win everything. You will have good days and bad days. Perfectionism can exacerbate feelings of inadequacy and imposter syndrome. Instead of striving for unattainable ideals, aim for excellence. This means accepting that mistakes (and failing) are part of the process. Setting high, ever-progressing, and achievable standards creates a more sustainable path that allows for growth. Break your goals into smaller, actionable steps, and celebrate every achievement. This practice reinforces a sense of accomplishment and combats self-doubt. It is not uncommon to see highly talented people attempt challenging programs like SEAL training and medical school and attend demanding learning institutions and not be able to handle the inevitable failures and setbacks BECAUSE they have never experienced failure before nor had to work hard to excel at anything. Some of my favorite quotes on failing: " Failure is not fatal, but failure to change might be." - John Wooden " Only those who dare to fail greatly can ever achieve greatly." - R.F. Kennedy "I have not failed. I've just found 10,000 ways that won't work." - Edison "The difference between average people and achieving people is their perception of and response to failure." - John C. Maxwell "Failure is success in progress." - Albert Einstein We Are Human and Make Mistakes - Be Kind To Yourself and Don't Dwell on It When facing tough times, forgiveness is key. It’s easy to be critical of yourself when things don’t go as planned, but self-compassion is an antidote to failure. Understand that everyone makes mistakes; it’s part of being human. Recognizing what you can learn from your experiences is a way to reframe past failures so you do not dwell and waste one thought on the negative. Acknowledge your disappointment, and permit yourself to move forward - now smarter to continue the process. Personally, reading Edison's quote on failing does it for me. Finding ways that do not work is a success - not a failure. This keeps your self-confidence high, and you see the fuel to keep on going again. The very definition of mental toughness (in my opinion) is: Finding the fuel when the tank is empty.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 289: No Energy to Exercise? Try Exercise...(and more) 49:48

10 weeks fa49:48

49:48

See more articles at https://www.stewsmithfitness.com While it is a little more complicated than the title may imply, fueling with the right food (not caffeine), sleeping better, and exercising are the three activities that will give you the energy to exercise and be more productive throughout the day. The next time you say you don’t have the energy to exercise, try these helpful physical and mental tips to get something done: Do It, Especially When You Do Not Feel Like It—You will rarely wake up first thing in the morning and be 100% ready to do anything. If you rely on your motivation to get up and do something, STOP. None of us are motivated to do things consistently all the time. There may be 1-2 days per week that you are excited to exercise in the morning. On other days, you must push yourself and ignore the inner voice saying to stay in bed. To do things consistently, we must build habits through discipline, even when we do not feel like it. This is a needed practice to combine your mindset and physical action to make this a habit. But the good news is each time you do this, you will realize that you feel better than if you stay in bed, and you get a little tougher along the way. With this practice, you will build mental toughness and discipline one scoop at a time, making this process easier. Instead of Caffeine – Eat a Piece of Fruit – If you want real fuel, eat real food. Bananas, apples, oranges, or grapes are all GO-TO snacks that help to FUEL you. Caffeine elevates your heart rate and blocks the “feeling” of being tired. While caffeine can help with alertness, it does not provide energy (unless sugar is in your caffeine). You can add protein and fat to your pre-workout meal for more calories, but finding what works best for your digestive system and activity performance may require some experimentation. Do you need those “pre-workout” drinks loaded with caffeine? No – just add water and some real food. I recently gave up caffeine and replaced my energy needs with fruit. Sleep Better—Want to Sleep Better? Exercise! This is a cruel natural process regarding being energized to exercise. You may need to sleep better. However, sleeping better may also require exercise or some physical activity. Though a good night’s sleep relies on more than just exercise, being physically tired or working off the stresses of the day will help you sleep better. Read the related article on caffeine, nicotine, and alcohol – the three horsemen to interrupting your sleep. And how to create a restful place to fall asleep with the Restorative Sleep article. Another way to mentally and physically get you over the hump is to give the warmup of your workout 10 minutes. While fuel and sleep are your primary resources to produce energy to exercise, Here are some basic exercises to get you moving when you don't feel like it. These do not need to be a complete workout but a small segment of your time during work breaks. Break Through with Your Warmup – Try your scheduled warmup that you would do for your workout. Maybe it is 10 minutes of cardio and some stretching, or a quick jog/walk mixed with calisthenics and stretches like I prefer, depending on the muscle groups worked that day. For instance, the leg day warmup is the squat half pyramid, and it takes about 5-7 minutes to complete. Start with 1 squat, jog/walk 50-100m, then do 2 squats, jog/walk 50-100m, keep going up the pyramid until you feel warmed up, and stop at level 10. You can do the same thing with pushups, dips, or pullups on upper body days. This has often been just enough to get you through the rest of the workout.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 288: TFR 242 - Defining Gut Checks and Their Usefulness - Stew Smith and Jeff Nichols 42:48

14 weeks fa42:48

42:48

Stew Smith and Jeff Nichols the coaching of gut checks. Defining gut checks and understanding how to incorporate them into your training so that they are actually useful activities is a challenge. Check out more programming at Stew Smith Fitness - https://www.stewsmithfitness.com and with Jeff Nichols at https://www.performancefirstus.com…

Tactical Fitness Report with Stew Smith Podcast

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Episode 287: TFR 241 - Toughness Defined with Stew Smith and Jeff Nichols 45:40

14 weeks fa45:40

45:40

Most people, even scientists studying physiology and psychology, are puzzled by the mind-body connection. While we can classify and function areas of the brain, developing them determines toughness, attitude and why you want to do something challenging to achieve. The areas of the brain we understand well are thinking and feeling, but thoroughly understanding the "doing" part of the brain is complex. For this topic, I went down a rabbit hole in psychology and physiology studies. While these are useful in naming the chemical processes that occur when people succeed at accomplishing tough things, the debate about what makes you tougher as an individual is a diverse list of options that work for others before you. The rabbit hole traveled for this article taught me about the CAC model: Cognition, Affection and Conation. This trilogy of the mind has been studied for decades and primarily involves creating marketing strategies to urge customers to buy products and services. What makes us buy something after seeing an advertisement? In a basic nutshell, it's getting a person to think (cognition) that they need something, feel (affection/sensation) they want something, and pull the trigger and make the purchase (conation). What gets us to do something, especially when our thinking and feeling parts of the brain tell us the opposite? Get Used to Making Things Uncomfortable As a coach, my special operations prep workouts are scheduled first thing at 6 a.m. Many participants drive an hour to attend. We also work out outside year-round when the temperatures can vary from the low 20s to the high 90s. I have found that the time and temperature of the workout affect the sensory part of the brain and require an override of the part telling us that it is too cold, and you are so comfortable in bed; why are you doing this to yourself? Then, as a coach, prescribing a workout that requires competition and a high level of intensity takes this process of getting tougher to the next level. There are days when the temperature, time and intensity combine perfectly to make someone dig deep and build toughness. This allows the brain to converse with each section and find an answer to the question: Why are you doing this? Having a solid why must be part of the process. What is Your 'Why'? Applying this process to special ops selection performance requires you to push yourself to a point where it becomes mentally and physically challenging. There needs to be a time when you do not feel like working out, but you do anyway. There needs to be a time when you are running or rucking and want to stop, but you finish what you started. There needs to be a standard that you must reach, and then you must understand that exceeding the standard is the standard. This is all about your attitude. The more you prepare, the better you are conditioned to handle the physical challenges, which helps you gain self-confidence. This attitude permeates everything you do as your confidence improves your cognition with experiences and lessons learned. You can start to understand that there is no impossibility factor to achieving a special ops dream. The sensory (feel) part of the brain has begun to adapt to what was once extreme levels of discomfort and pain. You are now acclimated to doing hard things in challenging conditions. Because you are progressively preparing yourself for your future goals, you are willing to go above and beyond others' perceived limitations to attain them. 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.…

Tactical Fitness Report with Stew Smith Podcast

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Episode 286: Never Skip Leg Day PLUS Drop 1 min off CSS Swim with These Two Changes 43:50

28 weeks fa43:50

43:50

See latest article - https://www.stewsmithfitness.com/blogs/news/dont-do-these-things-with-your-css-technique-and-training INTRO to LIVE QA - Look at all the health and wellness benefits you may be neglecting by not exercising your legs: Burn More Calories - You burn more calories whenever you decide not to skip a leg day. Because of the larger muscle groups working (legs, glutes, and back), you use more energy to train in the given time of your training session. Working hard is tough—maybe that is why people skip leg days. You are turning your body into a calorie-burning machine by simply doing leg day. Recovering from Leg Day takes extra time, and you burn more calories for a longer period of rebuilding after a leg workout. Build Strong Foundation - Consistently working on your legs allows you to build a rock-solid foundation. Strong legs contribute to powerful hips, resilient knees, and sturdy ankles—essential elements that play a critical role in nearly every movement you make. Whether you’re sprinting to catch the bus or simply getting up from your desk, the strength of your legs supports all your daily activities. Improves Balance and Stability—Moreover, improving your leg strength significantly enhances your balance and stability, especially if you mix in single-leg balance exercises. When you walk on uneven terrain without issue or trip but catch yourself from falling, that stability comes from powerful legs. This benefit alone can reduce your risk of falls and injuries, especially as you age. You'll feel more agile and secure as you take on physical challenges. Get Bigger— Lifting weights with your legs increases human growth hormone production and testosterone. However, this does not mean you will look like a bodybuilder just because you do squats. Gaining weight also depends on your food intake, but you will build stronger muscles and connective tissue and lose fat when you lift. Building muscle (not losing muscle) is something we all need to do and maintain as we age. Stronger Bones and Better Posture—The benefits of leg day extend far beyond the gym. Stronger bones lead to a healthier life with longevity, reducing the risk of osteoporosis and other bone-related issues. A straight, confident posture can enhance your overall presence, personally and professionally, making you feel more secure and confident about your future health. Strong Muscles = Strong Joints and Less Pain - Let’s not forget the connection between solid bones, muscles, and healthy joints. By fortifying your legs, you’re actively reducing joint pain and crafting a resilient body that can withstand the tests of time. The only days you should skip a scheduled leg day are when you are sick, injured, or sore. Also, 1-2 solid leg days per week are a must. On the other days of the week, you can work your legs by walking, jogging, swimming with fins, rucking, biking, rowing, and carrying things from one place to another. Each exercise will keep your legs active, ensuring you cultivate the strength base necessary for all aspects of life…

Tactical Fitness Report with Stew Smith Podcast

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Episode 285: Fall Season Coming Up! LIVE QA with CSS Critique 59:49

33 weeks fa59:49