FTW Keto Lasagna

                                                            Keto Lasagna

                                                          Prep Time: 15 min

                                                          Cook Time: 30 min

                                                          Total time: 45 min

 

Ingredients

·         16 oz ground beef

·         1 cup marinara sauce

·         1 zucchini large (2 medium)

·         10 oz ricotta cheese or cottage cheese

·         4 oz mozzarella cheese shredded

 

Instructions

1.      Preheat oven to 350 degrees F. Peel zucchini into strips and leave out the seedy core. Salt and let sit for 15 minutes and blot with paper towels.

2.      Brown ground beef in pan and add marinara.

3.      Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella.

4.      Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.

 

Nutrition Facts:

Keto Lasagna with Zucchini Noodles (makes 4 servings)

 

                                                 Amount Per Serving:

                                                 Calories 544

                                                 Total Fat 41g

                                                 Total Carbohydrates 6g

                                                 Protein 34g

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

Is wanting a flat belly vanity?

Your so vain because you want to get rid of that belly? No, you are not. Actually, belly fat has a direct correlation to your overall health and life expectancy! So wanting a flat stomach isn't just a vanity thing, it's a health thing! A high hip to waist ratio (take your waist circumference in inches and divide it by your hip circumference measurement in inches, this is your hip to waist ratio) has been linked to health conditions like type 2 Diabetes, heart disease, depression, dementia, stroke and cancer! The fat around your waist is an indication of what is called visceral fat, which is a type of fat that wraps around your organs, causing damage and all sorts of health complications. If you have more fat stored than you need, especially around visceral organs like the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed and your metabolism suffers, making it a hard cycle to break out of and causing disease processes to start to build in the body. 

Abs are made in the kitchen. The fact is, that there is one hormone in your body that tells your body to store fat, this is insulin. So foods and drink that spike your blood sugar also spike your insulin. Stick with foods that are low on the glycemic scale, proteins, healthy fats and leafy greens. Complex carbohydrates such as root vegetables and legumes should be limited, but because of the high fiber, are usually ok on the glycemic scale. Having two cups of fruit in a sitting may seem healthy....but I am sorry to report most fruits contain just as much fructose as a candy bar, so that means your insulin will be telling your body to store fat. Minimize fruit and stick to small servings of berries if you really want fruit. Sticking to a low glycemic index diet will keep those insulin levels low and in turn, your body will be happily burning fat for energy. Your visceral fat (which is normally the fat that is around your middle) will be the first to burn away and before you know it, you are going to see that belly melt away and improve your health and longevity!  

Copy Right 2018. Fire Team Whiskey, LLC. All Rights Reserved.

FTW 5 min Push-Up WOD

FTW 5 min Push-up WOD

 

Benefits:  This WOD will be focusing on slow eccentric movements while performing 10 different pushup movements.  This will help increase stability and muscle recruitment.

 

WOD: 100 reps

(Warm-Up)

1. Normal Push-up:  Hands shoulder width apart and perform 10 repetitions with the eccentric (negative) movement taking 4-5 seconds and then press up. That’s one repetition.  Perform 10.

2. Narrow:  Hands are much closer together to focus on triceps.  Perform 10 reps.

3.  Wide:  Hands are much wider than normal position.  This focuses on the chest muscles.  Perform 10 reps.

4. Stagger:  Place one hand above the other and normal width.  Perform 10 reps.

5. Stagger opposite:  Switch hand position and perform 10 reps.

6. One hand normal and wide:  Place right hand in the normal position and left hand in wide position. Perform 10 reps.

7. One hand normal and wide:  Switch hand placement and perform 10 reps.

8. Right leg up:  Normal push-up position and raise right leg off ground.  Perform 10 reps.

9. Left leg up:  Normal push-up position and raise left leg off ground.  Perform 10 reps.

10. Normal or Decline:  Advanced can place legs on an ab ball, bench or box.  Perform 10 reps.

*Note: Modified can be done on knees.  Limit breaks in between movements and don’t sacrifice form for speed. 

 

Copyright 2018. Fire Team Whiskey, LLC, All Rights Reserved.

FTW Fat Bomb Shake

FTW Fat Bomb Shake

Ingredients:

1 scoop Keto Joe SpecOps™ Shake

1 Keto Chocolate Chip FuelRation™ Bar 

Directions:

Add 8 oz of water to your blender

Add 1 scoop Keto Joe SpecOps™ Shake

Add cut or broken off pieces of a full Keto Chocolate Chip FuelRation™ Bar 

Add ice if desired

Blend and Done!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW 5 Min Pull-Up/Chin-Up WOD

FTW 5 min Pull-up/ Chin-up WOD

 

Benefits:  To implement variety and training techniques that will increase the number of pull-ups and chin-ups for individuals.

 

Directions:

1.      Warm-up 3-5 minutes.

2.      Grab the bar and hang from it with arms extended out for 10-30 seconds.  Repeat 2-3 times with minimal rest in between sets.

3.      Lay underneath a barbell bench at a 45* angle with legs straight.  Hand grip can vary and pull your upper body up to the bar and touch your chest to bar.  Relax and extend arms back to the starting position.  Complete 10-30 reps for 2-3 sets. Minimal rest between sets.

4.      Go back to the pull-up bar and vary your grip for 3 rounds for eccentric 4-second negatives.  Complete as many as you can and use a chair or step to help you with the pull-up/chin-up portion.  Control the negative (eccentric movement) and focus on smooth movement.

5.      Cooldown for 3-5 minutes.

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

HILIT: Want to do high intensity workouts but can't do the impact?

High Intensity Low Impact Training (HILIT) is a style of high-intensity interval training that is focused on getting a person to muscle fatigue and/or target heart rate. HILIT is a just a specific approach to HIIT that reduces the amount of impact involved on the joints during the workout . A traditional high intensity style workout normally includes plyometric moves, which means the feet leave the floor. People who have previous or recent joint injuries, back or join pain or bone infusions may have trouble doing plyometric exercises without pain, discomfort or even risk of injury. HILIT gives you the benefits of the HIIT, but takes out the impact movements, making them safer for most people.  

HILIT workouts traditionally have you perform an exercise as hard (or fast in the case of cardio moves) as you can for 20-30 seconds, then take a 10-15 second break in between sets. For strength training, this should get you close to muscle failure. With cardio, by the last set, you should be near your target heart rate. 

The benefits of using the HILIT methods is that it gets you close to muscle failure and target heart rate in a shorter amount of time. This is the most time and energy efficient way to workout. Sure, you can reach muscle failure by doing 100 bicep curls with light weights. You can also reach your target heart rate by running for an hour. But as the saying goes "Aint nobody got time for that!" The best benefit to a HILIT style workout is that because it is so efficient, you only need to workout for 20-30 minutes to get the same if not better benefts than a steady state hour long workout (or more). 

Research also shows that HILIT type training has many more benefits than traditional slower to moderate paced exercise. HILIT has been shown to stimulate a significantly higher, total workout calorie burn and EPOC (post workout afterburn) compared to continuous steady pace training. There is also a significantly better increase VO2 max, strengthening cardiovascular output as well as size and number of mitochondria, increasing energy production.

Here is an example of a mixed cardio and body weight strength HILIT Circuit. Remember to work as hard and as fast as you can during the 20 second work period (staying safe with your form). 

High knee march in place 20 seconds, 10-second break for 8 sets. 

Push-ups  20 seconds, 10-second break for 8 sets. 

Lateral shuffle touch  20 seconds, 10-second break for 8 sets. 

Tricep Dips  20 seconds, 10-second break for 8 sets.  

Sumo Squat no jump Burpee (see video clip)  20 seconds, 10-second break for 8 sets. 

Frog Pushups (see video clip) 20 seconds, 10-second break for 8 sets. 

The above is a 24-minute workout. Short, sweet and super efficient. 

Every Fire Team Whiskey® Fitness Caliber Program has a no impact version. So if you have any need to do the no impact version of the Fire Team Whiskey HIIT Workouts, we got you covered with the HILIT version! 

Happy Sweating! 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

 

WHY THE SCALE IS NOT A REFLECTION OF HEALTH

Screenshot_20180710-064809_RENPHO.jpg

On November 24th, 2015, I was at the highest weight I had ever been as an adult. I was 140 pounds. I ran 6-8 miles a week. Did yoga 2 days a week. I was "eating all the right things" low fat meats, whole grains and veggies, yet my weight continued to climb. I had been this weight a couple times before. I always had to do something extreme to get my weight back down again.  Exercise 2 hours a day. Severely cut back my calories. Drink those very not good tasting diet shakes. Be hungry all the time and lightheaded. My body fat was creeping up to the mid to high 30s. I was so frustrated with how I was considered athletic and healthy, yet my weight continues to creep up. Being the nerd that I am, i decided to do extensive research and see what current research, books and experts in the field have to say about all this. And I got my mind BLOWN. I was doing the exact opposite of what I should be doing. All the latest research was debunking all the traditional approaches to weight loss: exercising for hours, severe calorie cutting, and eating low fat and high "whole grain".  So I developed a program and put myself on it. 2 1/2 years later, here are my numbers today. 

My weight certainly came down, but it wasn't a dramatic drop. But my body fat is cut in HALF! In November 2015 I was barely squeezing into an 8-10 jean. I now wear a size 2. I have 102 pounds of fat free body weight!!!! Almost half my body is composed of muscle! And forgetting all that, I have never had more energy, slept better, had clearer skin, in my life. I NEVER GET SICK. I haven't gotten a cold, the flu, not even a sniffle. I used to have almost daily headaches, daily severe fatigue int he afternoon. All of this gone. I used to have such severe drops in my blood sugar that I would have to carry food with me everywhere just in case I got a low. Those are completely gone. 

So let's go back to that scale.  My weight has changed by 17 pounds. Not considered a huge change by any means to most people who need to lose weight. Most people would say "Only 17 pounds and you have been doing this a year and a half?! that's not enough!" I argue against that. Bottom line is, the scale is not a reflection of health. The scale tells you how much gravity is pushing down on you at that moment in time. That's it. If you took your weight on Mars, at that same moment, it would be different. Neither number says how healthy you are. There are millions of people who are considered "skinny" who are VERY UNHEALTHY. There are millions of people of average weight who are VERY UNHEALTHY. There are millions of people who are considered "overweight" who are VERY HEALTHY. That number is not a reflection of health, so let's focus on the other numbers and non numbers for this journey. 

Work on that body fat number. Work on increasing your skeletal muscle. Work on feeling more energy, rarely getting sick, and having endless energy. I created the Fire Team Whiskey Nutritional and Fitness protocols to help anyone struggling with their weight like I was to transition over 30 day periods to a healthier and healthier lifestyle. I also created them so you can follow this way of life in any environment, on any schedule. I am living proof, over 2 years later that THIS SYSTEM WORKS and it will result in long term continued improvements in your body composition and health. 

Start your journey. 

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW Peanut Butter Fat Bomb Squares

FTW Peanut Butter Fat Bomb Squares

Prep Time: 15 minutes

Set Time: 1 hour

Total Time: 75 minutes

 

Ingredients

Chocolate Layers

·      4 ounces unsweetened baking chocolate

·      6 ounces soft butter

·      1/2 cup Stevia or other sweetener

·      1/2 teaspoon vanilla

Peanut Butter Layer

·      1 cup peanut butter

·      4 ounces soft butter

·      2 tablespoons Stevia or other sweetener

Instructions:

1.   Spray an 8x8 inch pan with baking spray and line with parchment. It does not need to cover all 4 sides, just the bottom and up two opposite sides. The baking spray helps it stick to the pan.

2.   Melt chocolate in microwave or double broiler.

3.   Put the 6 ounces of butter in a medium bowl and mix with a hand mixer until the sweetener begins to dissolve.

4.   Check the chocolate. Add the melted chocolate, vanilla, and stevia to the butter and beat until fluffy and almost mousse-like. This will take several minutes. 

5.   Spread 1/2 of the mixture into the prepared 8x8 pan and place into the freezer. NOTE: If the chocolate was too hot and melts the butter, just put the mixture into the refrigerator for a few minutes until it cools-off and it will whip.

6.   Blend the ingredients for the peanut butter layer with a hand mixer until nice and light. Spread all of the peanut butter on top of the chocolate layer and place into the freezer for 5-10 minutes or until slightly firm to the touch.

7.   Spread the chocolate mixture on top of the peanut butter layer and freeze for one hour or overnight.

8.   Run a sharp knife along the sided of the pan that were not lined with the parchment and lift the whole thing out of the pan by pulling up on the parchment. Cut into 16 pieces with a sharp knife and store in an air tight container in the refrigerator. Keeps up to 10 days in the refrigerator.

 

Nutrition Facts:

Amount Per Serving (one square)

Calories 130  Fat 13g, Carbs 3g, Protein 3g

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW Peanut Butter and Banana SpecOps Shake

FTW Peanut Butter and Banana SpecOps™ Shake

1 Scoop or 1 packet SpecOps™ Shake

2 Tablespoons All Natural Peanut Butter

½ Banana (Frozen in the video, but can be any way you prefer)

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW Keto Bread Recipe

FTW Keto Bread Recipe

 

Prep Time: 15 min

Cook Time: 40 min

Total Time: 55 min

 

Ingredients:

½ cup melted butter

2 tbsp. coconut oil

7 eggs

1 tsp. baking powder

2 cups almond flour

½ tsp. xanthium gum or baking soda

½ tsp. salt

 

Directions: (makes 16 slices)

  1. Preheat oven to 350*.

  2. Beat eggs for one minute.

  3. Add coconut oil and melted butter to eggs and mix for one minute.

  4. Mix all dry ingredients well.

  5. Add ½ of dry ingredients to wet ingredients an d mix well.

  6. Add second ½  of dry to wet and mix well.

  7. Spray bread loaf pan with non-stick spray and add mixture evenly.

  8. Bake at 350* for 40 minutes or until done.  Check middle with a toothpick or fork.

  9. Let cool for 5 minutes, then cut sides with a knife and flip over on a plate to cool completely.

  10. Enjoy!

 

Nutritional Info: (one serving = 2 slices)

Calories: 234 – Fat: 23 grams – Carbs: 1 gram – Protein: 7 grams

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW 5 min Waterfall Workout

FTW 5 min 12 Rep Waterfall WOD

Benefits:

Perform a time saving muscular endurance WOD with both upper and lower body movements.

Can be done with any form of resistance.  Can be done in a variety of places and environments.

 

Equipment:

Light dumbbells, or bands or bodyweight.

 

Directions: (Biceps and Squats)

  1. Warm- up 3-5 minutes.

  2. Pick a lightweight form or resistance.

  3. Perform 12 reps of an upper body movement (bicep curl).  Perform 12 reps of a squat with the weight at your side. No rest.

  4. Perform 11 reps of the biceps curl, then 11 squats.  No rest.

  5. Perform 10 reps of the biceps curl, then 10 squats.  No rest.

  6. Repeat method of waterfall until you reach 1 rep and you’re finished.

  7. Cooldown for 3-5 minutes.

 

Tips:

Pick a weight that will allow you to perform high volume reps with no breaks.

Progress up in weight after you have completed this style of WOD a few times.

Never sacrifice form for weight.   

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW Cream Cheese Pancakes

FTW Cream Cheese Pancakes recipe

 

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

 

Ingredients:

2 oz. Cream Cheese

2 large eggs

1/3 tsp Baking Powder

1/3 tsp Cinnamon

1 packet of Stevia

½ tsp Vanilla Extract

 

Instructions:

1.       Combine all ingredients in a blender or bowl with mixer.

2.      Blend on medium/high until smooth.

3.      Use a fork to pop any bubbles on the batter.

4.      Pour batter into a preheated and greased pan.  (med. temp.)

5.      Flip when sides are firm and bubbles appear evenly throughout.

6.      Top with butter and sugar free syrup. 

7.      Enjoy!

 

Macros: (yields 3 large pancakes per serving)

Calories: 349

Fat: 28g

Carbs: 3g

Protein: 16g

Copyright 2018. Fire Team Whiskey, LLC, All Rights Reserved.

3 Ways to Bear Stress Better: Lessons Learned From Rucking

_It's not the load that breaks you down, it's the way you carry it._ Lou Holtz.png

Stress management has been on my mind so much in the last year, as I have created this business from scratch. It's easy to get overwhelmed on a daily basis and I can certainly attest I have felt the crushing weight of the burdens I carry. That weight has almost broken me and deterred me from this path. As I work with our Participants, this is also a major theme for most. SGT Joe Snuffy, feeling overwhelmed by the fact that he has 80 pounds to lose and he just can't fathom how he is going to accomplish this huge feat. SPC Sally Joe feeling like there is just no way she will ever be able to fit a workout in her day when she is a single mother of 2, working 2 part-time jobs, a full load of college courses, and has drill this weekend. We all bear these huge loads of stress on a daily basis. Each of our burdens comprised of different things, but most of us bending with that burden, feeling the crushing weight every single day. 

If you have been in the military and had to do long distance rusks with 50 pounds or more on your back, you have learned some "tricks" to be able to bear this load better and reduce suffering. I am going to use some of these tricks to give you some tips to deal with the proverbial burdens of stress we bear day to day. 

#1:  ADJUST YOUR RUCK. BALANCE AND HIGH CARRY. The first thing we learn when rucking is that it is IMPERATIVE to balance your ruck load right. Put the heaviest item in the bottom center and stack the weight in a high balance. You want as much weight in the center as possible and for the load to be balanced. We also want to carry the weight set on our hips, not our shoulders. This allows our center of gravity to be lower and to not have to carry the weight pushing us down on our shoulders but balanced in the center of our body (our hips). What the heck does this mean for our stress burden? We have to PRIORITIZE. This is a huge mistake we all make with dealing with stress. We just spread out our efforts to do as much as we can all at once. The greatest, most accomplished leaders in history were very good at this. They carried HUGE burdens, leading countries, huge Army's and great nation, but they all did one thing: they focused their efforts on a few things they were very good at doing, and delegated or discarded the rest. This is hard to do. We all want to accomplish a ton. Take a full course load. work 2 jobs. Go to those social events. You need to pick 5 things that you can distribute 100% of your focus on and the rest will need to be put on the back burner, handed to someone else or discarded altogether. You will find very quickly that focusing 20% of your energy on 5 tasks rather 1% of your energy on 100 tasks is much more efficient and satisfying. Plus, bonus, you get tasks achieved quicker, and you can move on to the next one. I start my morning every day and choose just 5 things on my to-do list and focus only on accomplishing those 5 things that day. That way, at the end of the day I will be more likely to feel satisfied that I actually got something done! rather than looking back at 30 projects that I worked on partially, but never really completed any of them. 

#2:  YOU PROBABLY DON'T NEED THAT. One of the fastest lessons you learn in the military when rucking is that "I probably don't need that". Each item has to be evaluated for your true NEED and WILLINGNESS TO CARRY. In life, sometimes we get caught up in responsibilities that we are not really passionate about, we feel obligated to do, or we just damn well hate to do. I had this conversation recently with my sister. Two of her kids were on two separate softball teams. She was running herself ragged running them back and forth each to two different locations, practice schedules, and game schedules.  Then they got picked for all starts and would be TRAVELING to different cities for games! I had to intervene. She needed to seriously take inventory of her ruck and really evaluate "Do you really need that?".  Sometimes we get caught up in the "doing" and never evaluate if the "doing" is that valuable. After evaluating the stress this was causing her, and the fact that her girls were not going to be professional softball players, and why the heck would they need to be traveling all over the state playing softball games, they declined the all start season. It was such a burden lift! Sure, you will probably disappoint, even piss off some people you have to say "no" too, but you can only carry so much, and you need to really evaluate everything in your life and ask yourself "do I really need this?".

#3:  TOUGHEN YOUR FEET. The last lesson learned when first beginning to ruck in the military is nothing will help more than just putting miles on those feet and toughen them up. You need to create callouses. This requires putting the time and effort in and actually getting those blisters. Procrastination is the ultimate avoidance of blisters. We all have a million reasons why we can't start something that we know we need to start. It's summer vacation, I can't start working on my diet now, there are too many ice cream opportunities. It's almost the holidays, I don't want to miss out on all that holiday candy, food, etc. I will just wait for a month after New Years to join a gym, it's too crowded in there in January, etc. If you never put a mile on your feet, you will never toughen them up and put some of those miles behind you. START NOW. YES NOW. Sign up for the next .22 Caliber Group. Stop putting it off. You will always have reasons to not begin. There is nothing more important than your health. Nothing. Until you realize that, you will always be standing at the beginning of the trail, pack on the ground, standing there convincing yourself why you can't start. If you are not healthy, you won't exist. Your life will pass you by. You will miss out on the life you could have had. You cannot care for others needs until your own needs are cared for. You put your oxygen mask on first. It's not selfish, its biology. Toughen your feet. So what if you start the Program and fail. Then you try again. And again. You keep rucking and building those callouses until it becomes easier and easier. Then before you know it, you are walking across that finish line. Calloused, and tired, but also feeling strong and proud of how you were able to bear that burden. 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

 

Is flexible fasting right for me?

Flexible intermittent fasting is basically what it sounds like, it is a form of fasting that does not follow a specific regimen or script. It allows a person to have a bit more flexibility in following a fasting routine, thus making it feel a bit less restrictive. As with this version of fasting that we use in the Fire Team Whiskey® .50 Cal Eating Plan, we would only recommend this version of fasting if a person has demonstrated an ability to quickly switch from "on plan" to "off plan" without any struggle. Meaning, if you are the type of person who has a cheat meal, that turns into a cheat day, that turns into a cheat week, this version of intermittent fasting is not for you. This version of intermittent fasting is for someone who has demonstrated a high level of self-discipline on their current eating plan, and any "off track" changes don't result in major setbacks. 

With flexible intermittent fasting, you have a daily goal to meet a fasting window, commonly its 16 hours. A flexible faster may consume some fat during that fasting window, for example, drinking coffee with heavy cream and MCT oil or butter, but still consider themselves on a fast. This allows for a person to potentially last longer before they break their fast by providing some hunger satiation with the use of consuming a small amount of fat. 

Another version of flexible fasting is that a person may also have a daily goal of fasting for 16 hours, but based on life circumstances, may "flip" their time window for their fast depending on their schedule that day.  For example, I usually fast from 8:00 PM until about 2-4PM the next day. But on Sundays, I like to go eat brunch with friends, so I will "flip" my fast window, and make that my only meal for the day, thus doing a Noon to 8 am the next day fast. 

Flexible fasting is a great way to get many of the benefits of a fast, but without some of the stress and suffering of traditional fasting. 

 

Copyright 2018. Fire Team Whiskey LLC. All Rights Reserved.

FTW Keto Lava Cake

FTW Keto Lava Cake

 Prep time: 5 minutes

Cook time: 10-15 minutes

Total time:  15-20 minutes

Ingredients: (single serving)

2 tbsp. Cocoa powder

1 tbsp. sweetener

1 egg

1 tbsp. heavy cream

½ tsp. vanilla extract

¼ tsp. baking powder

Pinch salt

A sprinkle of powdered sugar

Low sugar ice cream for topping (optional)

Directions:

1.      Preheat oven to 350*.

2.      Mix cocoa powder and baking powder.

3.      Mix egg in a separate container.

4.      Add vanilla, sweetener, salt, heavy cream to cocoa powder mix and then eggs.

5.      Mix all ingredients well and then spray ramekins or baking dish with non-stick spray.

6.      Cook in the oven for 10-15 minutes and the batter should wiggle on top.

7.      Remove from oven and serve with powdered sugar and optional low-sugar ice cream.

Macros:

Calories: 173

Fat: 13 g  -  Protein: 8 g  -  Net Carbs:  4 g

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

 

 

FTW 5 min KettleBell WOD

FTW Kettlebells Basic 4 WOD

 Benefits:  Increase mobility, flexibility, muscular endurance, strength and prevent injury.

WOD:

1.      Swing:  Feet shoulder width apart and toes pointed out slightly.  Bend over and grab KB with two hands.  Pull the KB back and under your hips and keep arms and back straight.  Drive hips forward and knees slightly bent.  Do not use arms to lift the weight and keep them relaxed.  Perform 15-20 reps.

2.      Goblet Squat:  Bend over and grab KB with both hands and bring it up to chest and just under your chin.  Perform a squat and have elbows touch quads and explode up.  Keep the KB close to your chest and feet should width apart and toes pointed out slightly.  Perform 15-20 reps.

3.      Clean:  Grab the KB with one arm and place opposite arm straight out to balance yourself.  Pull the KB straight up and close to your body.  Snap your arm and bend your knees to get underneath it once the KB reaches your chest.  Return to starting position.  Perform 15-20 reps each arm.

4.      Press:  Grab the KB and perform a clean for the starting position of the press. Bend your knees slightly and opposite arm should be straight out to your side for balance.  Press the KB up and extend your elbow to a lockout position.  Return to starting press position and perform 15-20 reps each arm.

Perform 2-4 sets for a total body WOD with 30-60 seconds rest between sets.

A dumbbell can be used in substitution for a kettlebell.

 

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

Three Tricks To Steal From The Keto Diet (even if you don't want to do Keto 100%)

#1 Fat does not make you fat. The latest research in nutrition debunks the belief that eating fat makes you fat. Not only does eating fat not make you fat, but your body actually needs vitamins and minerals ONLY FOUND IN high-fat foods! These vitamins and minerals are essential for good health and interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues. You can't get these vitamins and minerals from anything else (other than taking a bunch of supplements). SO instead of shying away from full-fat dairy, avocados, and eggs because of the old belief that these foods make you fat, go ahead and have that avocado, veggie and cheese omelet at brunch! 

#2:  It's all about insulin. So you may be wondering, ok, if eating fat doesn't make me fat, what does? The answer is your own body's insulin. Insulin is the transport vehicle that gathers up all those erroneous glycogen (blood sugar) molecules floating around in your bloodstream and stores them as fat. What creates that glycogen, your liver. And the liver makes glycogen from carbs and sugar (and some small amount from protein). Why the keto diet is so effective is that this way of eating severely restricts insulin levels. This means the body is not storing glycogen and making new body fat stores. You can steal this approach from the keto diet by controlling your insulin levels and get your body spending more time in "burn fat mode" rather in "store fat mode". This means you have to cut down on the amount of and frequency you consume carbs and sugar. Most Americans slurp down sugar-filled beverages all day long, keeping their insulin flowing all day long and storing fat! Swap your sodas for a sugar-free version, or better yet, drink sparkling water. Swap the sugar our from your coffee to using sugar alternatives like stevia or monk fruit. 

#3: The third thing you can borrow from the keto diet is to read labels. My favorite thing to do as an Eating Psychology Counselor is to do a "pantry, fridge and freezer raid" with my clients. During this exercise we read the nutritional label and list of ingredients for every single food item in their home.  My rule of thumb as a person following the Keto lifestyle is that if the first 3 ingredients include a grain or sugar, I do not eat it. If an item has more than 5 grams of sugar, I do not eat it. If an item has no business having sugar in it in the first place (because it's not supposed to be "sweet"), I dont eat it. Examples of these items are tomato sauce, peanut butter, frozen vegetables, salad dressings, condiments, etc.

If you steal these three keto rules, you should be well on your way to burning more fat and improving your health!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved.

3 ways you are ruining your workout

As a fitness trainer, I can only shake my head and be dumbfounded about why people sabatoge the time and effort they put into their workouts. Here are 3 ways you are ruining your workout.

#1: Nutrition is the # 1-way people ruin the potential gains from their workout. The assumption of calories in = calories out has long been debunked. Just because you burned 250 calories in your spin class today, doesn't mean that 200 calorie donut just magically disappears in your body. The body is not that simple. It does not operate like a bank account.  The body responds differently depending on the macros you consume. Using the donut as an example, a food high in carbs and sugar releases a torrent of insulin in your bloodstream to manage the spike in blood sugar. Since your body already most likely had a sufficient amount of glycogen stored for energy in your liver, those donut carbs are gathered up and stored as fat. The body is very efficient at saving up plenty of energy and rarely needs that afternoon sugar fix you think you crave because you burned too many calories with your workout. 

#2:  Another way a person ruins their workout is lack of diversity. I have worked in several gyms as a fitness trainer. Every gym looks the same. You have the same people, using the same equipment, doing the same exercises, at the same rate and the same amount of reps. Nothing ever changes. The body adapts very quickly when we workout. Most people look at workouts as just checking the "I worked out today" box. They don't ever challenge themselves, push themselves or work different muscle groups in different ways. I am a big fan of non-traditional workout mixed with traditional. This keeps the body guessing, works different muscle groups and touches upon all the areas essential to total fitness: strength, cardio, flexibility, speed, agility, balance, body composition, endurance, coordination, reaction time and power.  I personally do traditional weight lifting maybe one to two times a week. The rest of the week is a mix of non-traditional with functional fitness exercises. Yoga, TRX, climbing, kyaking, HIIT, tractor tire workouts, swinging hammers, throwing medicine balls, agility ladders, bungee cord resistance work, etc. 

#3:  Lastly, the way many people ruin their workouts is by treating their gym time like a social hour or "catch up on my Netflix" time. Distracted working out is not beneficial. I don't know how many times I have watched people stand and chat, and chat, and chat. 30 minutes go by and not one movement has been made! Or the person so engrossed in their tv show that they are just moseying along on their cardio equipment, not even out of breath. Going one slow pace and not pushing yourself to get close to target heart rate is doing you no favors. 

Copyright Fire Team Whiskey 2018. All Rights Reserved

FTW 5 min BRAAD WOD

FTW 5 min BRAAD WOD

 

Purpose:  Improve and build balance, coordination, speed, and agility.

Benefits:  Prevent injuries, improve overall fitness, and body structure.

Exercise:

1.       Balance:  Upper body push up on a stability ball. Place hands on ball and feet on ground and slowly descend to lower chest to the ball.  Extend back to starting position.  Modified can be performed on your knees.  Lower body movements can be done with one-legged squats with bodyweight or dumbbells.  Perform 10-15 reps.

2.      Reaction: Cone sprints:  Place two cones or dumbbells 5 feet in front of you.  The cones or dumbbells can be placed a few feet apart.  Sprint towards a cone and stop and touch it with one hand.  Backpedal to starting position and sprint to the opposite cone.  Backpedal to starting position and repeat 10-15 times as fast as you can. 

3.      Agility:  High knees, Jumping Jacks, Cross-county skiers are all examples of an agility exercise.  Perform one of the agility exercises for 15-30 seconds.

4.      Acceleration:  Medicine-ball slam or sprints.  Grab a medicine call and raise above your head.  Bring the ball down as fast as you can and slam the ball to the floor.  Pick up the ball and repeat 10-15 times.

5.      Deceleration:  Sprint forward and backwards to a lunge stop.  Start by sprinting for 5-6 yards and stop to a lung position. Hold for a one count and backpedal for 5-6 yards to a lunge position and hold for a one count.  Repeat for 10-15 reps. 

 

Repeat above WOD for 2-4 cycles to improve overall fitness and agility. 

FTW Italian Baked Egg Recipe

FTW Italian Baked Egg Recipe

 

Prep time: 10 minutes

Cook time: 22 minutes

Total time: 32 minutes

 

Ingredients:

1 tbsp. olive oil

2 garlic gloves

½ cup cherry tomatoes

1 tbsp. Italian seasoning

5 eggs

½ cup fresh mozzarella

3 cups chopped tomatoes

Serves 5

Directions:

1.       Preheat oven to 400*. 

2.      Heat oil in cast iron skillet.  Add garlic and simmer one minute.  Add chopped tomatoes, Italian seasoning and simmer for 10 minutes. 

3.      Crack eggs onto tomatoes and top with mozzarella cheese and bake for 10-12 minutes or until egg whites are cooked.  Yolks can still be runny.

4.      Garnish with parsley, cherry tomatoes or olives.  Use low carb bread or FTW bagel for dipping.

 

Macros:  one serving

162 calories,  10.2 grams of fat, 6.8 grams of carbs, 10.8 grams of protein.