Men — This Flower May Be Lowering Your Testosterone

Men — there’s an unseen danger that may be preying on your manhood and you’re not even aware of it.

In fact, it may be hiding in common products you use every day , such as shampoos, soaps, lotions, and massage oils.

It’s even been used as an aromatherapy oil to treat anxiety, depression, insomnia, and headaches.

It’s lavender… and it may be robbing you of your mojo!

Lavender And Testosterone -
A Bad Combination?

Sure it smells nice. But recent studies have shown that topical use of lavender oil may have an adverse effect on the testosterone levels of men and even lead to low testosterone syndrome. A 2007 study reported on in the “New England Journal Of Medicine” uncovered the negative effects of lavender oil as an endocrine disruptor.  Endocrine disruptors are compounds that interfere with the normal production and management of your body’s hormones, including the male hormone, testosterone, and the female hormone, estrogen.  Specifically, the study found that lavender oil decreased testosterone and increased estrogen in men — a real threat to men who could develop female-​​like attributes like what’s often called “man-​​boobs” or “moobs”

New Training Device — The CrossRope (Elite Jump Rope System)

If you have been a user of my workouts for any of the past 15 years, you will notice I do not do jump roping as part of my written programming.  It does not mean I disapprove of jumping rope, in fact, I have many years of jumping rope when I wrestled and played football in high school and played rugby in college. We also used jump ropes while on deployments when visiting on submarines or boats when in the SEAL Teams.  I just never pushed jump roping as a training option when the focus of my writing has been mainly running, rucking, swimming as a cardio foundation.

However, after learning about this new jump rope called the Crossrope (www​.crossrope​.com) at the National Strength and Conditioning Association’s Tactical Strength and Conditioning Conference, I actually have added jump roping to my training programs.

Training in the Heat of the Summer — Any Tips?

Training in the summer months takes some special consideration especially if you live in a hot and humid environment like the South,  East Coast and Midwest.  However, training in arid and hot environments like the Southwest and Western U.S. require the same considerations.  Dryer climates can actually be more dangerous as you do not sweat to stay cool  (it just evaporates almost instantly) — but you will notice salt stains on clothing just the same.

Here is a question from a trainer down in Charleston, who needed some ideas other than the typical “stay well hydrated, avoid the heat of the day, etc…”

One Mile Ocean Swims in Military Training

There are many military training programs that you would assume you have to pass a mile swim as one of the regular fitness tests.  For instance, Navy SEALs, Air Force PJ, Navy Divers /​ EOD, Navy SWCC, Coast Guard Rescue Swimmer, Navy SAR Swimmer, Marine RECON, Army Combat Divers, and I am sure there are others who have to endure the one or more mile swim test.  But a doctor recently asked about a one mile swim test he is training for when he goes to Navy Flight Surgeon school.  Guess what?  They have to pass a one mile swim test wearing their flight suit!  I guess you learn something everyday.

Here is his email:  Stew, I’m a family physician in the navy. I’m applying for the flight surgeon course and one of the requirements is a one mile swim test in flight suit.  I’m a decent swimmer but I don’t have a good plan to prep for this. Would you have any suggestions?

Get ULTRA RIPPED with the MAN OF STEEL Workout

I was fortunate enough to be invited to the movie premier of Man of Steel before the rest of the world. I was shocked to see how ripped Henry Cavill (Superman) got. After some research I discovered his secret for packing on massive muscle in such a short time. Let me share with you my findings.

First, let me state that Henry Cavill worked with a top fitness expert named Mark Twight.  He owns a gym called Gym Jones in Salt Lake City. Mr. Twight is the same person who worked with the cast of 300. Guys, if you haven’t seen this movie, ask your girlfriend/​wives, I guarantee you they remember this movie fondly. The movie 300 had more six packs in it than Animal House.

Ok, let’s go through Henry Cavill workout routine that got him huge for Man of Steel, then we will discuss his meal plan.

Why Bodyweight Exercises Rule!

Go to any gym and what do you see?

Bodybuilding and fitness equipment fills every square inch that’s not already occupied with sweaty bodies.

But do you really need all this equipment to sculpt, tone, and carve you into body perfection?

In my opinion, the absolute best bodybuilding equipment you could ever use for building muscle and burning fat at the same time is your own body!

In fact, using a military-​​style bodyweight exercise program, you can create better results than the fanciest bodybuilding equipment on the market could ever provide.

Tight Muscles from Work — Need Help on PFT

Here is a great email about how many people feel after a long day of work or sport practices and you have to also prepare for a fitness test in the military or special ops training in your near future.

Stew, I am a specialist in the Texas National Guard and I have an extremely hard time with my APFT. My civilian job involves constant lifting, pushing, pulling etc…of heavy objects, I can feel myself getting stronger but my pushup score is declining during tests. I have increased my workout to try to compensate but it doesn’t seem to be helping. When I perform pushups during the test it feels like I’m fighting my chest and shoulder muscles to move downward.  I’m wondering if the constant heavy workout is affecting my range of motion and making pushups harder for me? Have you ever heard/​encountered this? How can I get my APFT score back up?

5 Keys to Recovery Supplements for Military Training

Hard-​​core training needs a strategy, recovery supplements for military training…and some testicular fortitude.

Recovery is where you replace what you’ve used, but also where you build up and fortify the muscles so they remain healthy, strong and ready rather than fatigued, depleted and damaged. The latter will lead to injury which can put you out of commission.

Workout Failure — Motivate or Discourage

Every so often I get an email from a future Special Ops student who is preparing for the challenges of some of the toughest training programs in the world (SEALs, Special Forces, AFPJ/​CCT, RECON /​ MarSOC and foreign groups for SAS, SBS, and the Foreign Legion):

Here is the question: Stew, I have been training pretty hard mixing in weights, calisthenics, running, swimming, and a few non-​​impact cardio options for additional heart /​ lungs work. I find myself not keeping up with others in the group or even meeting max repetition /​ faster times standards in the PST.  I am feeling pretty discouraged with the workouts but I stay motivated to train with my buddies.  Any advice?

Move of the Week: How to Get Guns with One Fast Move

Multitasking is the way to save time and lifting is the way to sculpted arms. If you don’t have a lot of time, my 6 count combo move will hit your biceps, triceps and shoulders simultaneously! Bonus exercise — adding a squat targets quads and gluteus too! All you need is a pair of weights heavy enough for you to lift 15 times and feel challenged. I use 12 lbs weights.

Here are some photos from a segment I did on WCBS The Couch in NYC.

Change is Good

Change is good. How good? Well, since becoming a marine spouse, resigning from my government career, moving to Okinawa and becoming a first time mom all in two year’s time– I’m here to say from experience “Change is REAL GOOD!” I now have a beautiful husband and daughter AND work from home. My work is so rewarding! I get to help people realize their true potential. I help them peel back the layers to unveil their inner beauty and fierceness! However, this is not an easy task. The “C” word can make ‘em or break ‘em. Fear and apprehension of change can really F things up for a person. I can’t even imagine my life any other way and would have none of this– NONE– if I had let anxiety over CHANGE hold me back.

Sooo, why is change such a scary thought when it comes to health and fitness?

4 Ways to Get you to the Next Level

Are you just sitting stagnant with your results? You know the feeling. You’ve been going to the gym for the past few years, yet little to nothing has changed on your body. Well, that shouldn’t be the case. Are you doing these four things? If not, that might be a good indication as to why you are still the same person as you were two years ago.

Techno-​​training for Military: Virtual Worlds and Computer Games

Military training is the key component for military readiness. It includes physical preparedness and being mentally fit, which you have complete control over through your workouts and nutritional choices.

The part of military training that you don’t control is that training provided by your military unit.

These are the training exercises you do – both “old school” and now with simulations using the latest technology. This advanced training using the most modern technology is something that many at the top of the food chain fight for when budgets are being decided.

But this is not a political blog, so we’re not going to go into what’s right or wrong with that whole system. While support for our front line soldiers is a priority for most, the ongoing investment in the military training of soldiers of the future is always under pressure.

Finally! Proof that Soldier ARE Athletes

Before Columbus, the world was flat. But that crazy Italian just didn’t buy it. He went against “common” knowledge of his day and sailed unchartered waters…literally!

Well, just like any solid idea it sometimes takes a little bit of time for “common” knowledge to be overturned and then for it to rock established guidelines. It seems like the value of sports training being embraced by our military. In a recent news article it was reported that Joint Base Lewis-​​McChord and Madigan Healthcare System have begun setting up a clinic that will enhance the care of soldiers.

Five Fitness Myths

The world of the internet. Everybody is an expert, and they all can bench 300lbs. The internet is a great tool, but it has done some damage to our industry. People assume the cover of a magazine or the headline of an article is the truth, and nothing but the truth. I am here to lay out five of the biggest myths in our industry, both in training, and in nutrition.

Swimming Intervals and Open Water Training

Running and swimming are great for cardiovascular improvement when training for the Navy Seals. We’ve talked in previous articles about the benefits of running so in this article we’re going to cover swim training with intervals.

Since you’re goal is to be prepared for duties as a Navy Seal then you want to create a fitness training program that uses the principle of “specificity of training.” This is just a fancy way to say workout and practice doing what you will actually be doing on the job. And when you’re training for the Navy Seals, you’ve got to swim.

NEW: Periodic Table of Bodyweight Exercises

Click this link to The Periodic Table of Bodyweight Exercises and every icon is clickable!

Run, Swim, Urban Combat: Training to be a Navy Seal

Training to be a Navy Seal means more than just passing the physical test. It’s more than making it through Navy Hell Week. Sure, these things are important but the rubber hits the road the minute your boots hit the ground on an actual mission.

You have to train so that you’re building muscles and endurance that have a direct impact on your job. You have to practice to that each maneuver becomes second nature…as natural and effortless as breathing. You need the kind of training that will actually help you in your job.

What do I mean by that? Well, cycling gives you a great cardio workout and helps improve the heart, true. But it’s not going to give you a huge advantage when you’re humping an 80 pound pack over uneven terrain to get to your target.

Last time I checked, soldiers don’t ride bicycles into combat!

Best Exercise Ever?

What is the best exercise? Some would argue the deadlift, bench press, squat, or even a plank. I don’t think there is a “best” exercise as they each serve a purpose. However, I know one exercise is always at the top of my list. This exercise is safe and effective for all ages and populations. It can help develop power and strength, while shedding that extra fat.

Speed Training Programs for a Better Personal Best

Sports training  involves various conditioning methods like a speed training program, endurance training, or strength training. Each
has a purpose based on the desired outcome.

You might have an upcoming sports event or want to stay fit for military, special ops, or Seal training. Or, you might be training for an event such as the Marine Marathon and you want to learn how to run faster.