FTW 5 minute Core video

FTW 5 min Core WOD


Purpose:  To strengthen and obtain core stability in your core.

Benefits:  Improve posture, flexibility, prevent future injuries, and overall core function.

Equipment needed:  Light dumbbell (3-10lbs) ab ball, medicine ball or resistance bands.

Routine:  10 exercises executed for 30 seconds each in a row with little to no break based on fitness level.



1.       Flutter kicks:  Place weight above chin for beginner, extend above chest for advanced and extended overhead and shoulders for expert fitness level.  Perform flutter kicks for 30 seconds. Keep legs straight and raise legs in alternating pattern 6 inches above the floor to approximately 12-24 inches above floor. 

2.      Russian Twist:  Sit in your butt and raise legs slightly off the ground with knees bent.  Place weight in front with both hands and rotate from side to side for 30 seconds. 

3.      Laying leg raises:  Back the floor and place weight in same position as Flutter kicks for fitness level.  Raise both legs up and down together without touching the floor. 

4.      Sit-up: Butt on the floor with knees slightly bent.  Place weight extended above head and shoulders to perform a standard military sit-up.  Modified version place weight under chin.  Perform for 30 seconds.

5.      Jumping jacks:  Perform as fast as you can and slow down if need to recover, but try not to stop.

6.      High knee run:  Bring knees up to chest and can use hands as the target.  Perform for 30 seconds.

7.      Plank side to side:  Plank position with toes and elbows touching floor.  Rotate your hips from side to side.  Keep upper body still as possible.  Perform for 30 seconds.

8.      Side hip raise:  Start with one elbow on floor and on side of one foot.  (knees for modified) Hand on hips or advanced with weight raised above shoulder.  Drop hips to side and then flex upwards to the sky.  Perform for 15 seconds then switch to other side. Perform for a total of 30 seconds.

9.      Mountain climbers: Hands on floor and toes on the ground.  Drive knees to your chest as fast as you can.  Modified can perform one leg at a time.  Perform for 30 seconds.

10.  Bicycles:  lay on your back.  Hands behind your head and knees bent.  Rotate opposite elbow and knee together and alternate as fast as you can for 30 seconds.  Advanced can use weight in hands. 

Keto Screw Ups: Common Mistakes made and how to avoid them

Being that we help people transition to a Keto lifestyle, we have seen (and experienced ourselves) every mistake in the book.  Here are some common mistakes people make when transitioning to a Keto lifestyle and how to avoid them.

The biggest mistake people make is that they neglect doing any substantial research into the Keto diet. What most people do, is that they hear about a new fad diet or know someone who has tried it, they do a Google search, read about 10 sentences, then start the diet. This obviously leads to most of the time the diet is a total fail and the person throwing up their hands and saying "the Keto diet didn't work for me!".  Basing your behaviors on "what I heard" or a few sentences read on a random article online is not smart for any health-related decision. Do some REAL research!  Read at least 2 books based on the subject. You may find quickly that depending on the author, their take on the Keto diet may be different. There are several different versions of "the Keto diet" out there. You need to read up on your options and pick one version that you feel would work for your lifestyle. (Shameless plug for the Fire Team Whiskey Eating Plans! They transition a person over 30 day intervals into ketosis!) 

Another common screw up is not reading labels. For some reason, people are very resistant to this. Again and again, I have a client who is frustrated that they are not seeing results and when we examine what they have been eating, they are still eating foods that are high carb. Mainly they assume something is ok to eat because it seemed "healthy", "low carb" or "high protein" and it turns out it had just as many carbs and sugar in it as anything else (for example, check your "protein bar" label, you will be shocked to discover that most of these have more carbs and sugar in them than a Snickers candy bar). Shameless plug for our Fire Team Whiskey® FuelRation™ Protein and Keto Bars! Our Protein bars are 7 Net Carbs and our Keto Bar is 1 Net carb! 

Some people assume that they will become nutrient deficient when going on a Keto eating plan because of the elimination of fruit, breads and cereals from your diet. The only danger of nutrient deficiencies for someone doing a Keto diet is that they are not diversifying their diet enough. People get excited about the fact that they can eat bacon and cheese on this diet. People who are terrible at eating their vegetables are drawn to this diet. As on any diet, you will experience nutrient deficiencies if you are not including foods that contain vital vitamins and minerals that your body needs to stay healthy. Leafy greens, peppers, non-starchy root vegetables, and fungi (mushrooms) should be a part of your daily meals. This also provides you the essential fiber that you need to keep your bowels regular. A major pitfall is that people starting a Keto diet will encounter constipation because of the significant increase in consumption of dairy products and meats and not balancing this with a significant amount of fiber in the form of vegetables.

Some people experience a significant drop off in energy for the first couple of weeks of eating a Keto diet. This is normal and as long as the person is hydrating and resting well, it should dissipate after 2-3 weeks. I would recommend anyone involved in a high-intensity interval or endurance training to scale back on those workouts until your energy level returns to normal.

Weight loss for most people who were eating a standard American diet before switching to Keto will be significant for the first couple of weeks, but just like any eating lifestyle change, your body will adapt and the weight loss will slow down. I caution my clients who are starting one of our Keto eating plans to focus on the "non-scale victories" more than the number on the scale. The argument being that after decades of abusing your body with carbohydrates and thus creating insulin resistance, your body is not going to magically heal itself from a measly 30 days on a low carb eating plan. Your body needs just as much time to heal, so if you are looking for a crash diet, you may need to reconsider the Keto option. There are also many hormone-related conditions related to weight loss difficulties and it is easy for a person to blame a specific diet for their failure to lose weight. The loss of just one hour of sleep can reduce your metabolic rate (your body's ability to burn calories for energy). If you have other factors in your life that are related to weight gain or difficulties to lose weight such as stress, poor sleep habits, hormone, thyroid or adrenal disorders, this will affect your ability to be successful on any diet, not just the Keto diet. I encourage clients to take body composition, pictures, and measurements at 3-month intervals during their Keto journey. It's amazing the differences that show up, even if the scale is not moving much! I have clients who look and feel 10 years younger, are several sizes smaller and have significantly reduced or completely dissipated nagging health conditions, all because they are following the Keto diet long term! Committing to the Keto diet for at least 3 months and focusing more on the non-scale improvements will help you make much more progress in the long run, not just on your weight, but your overall health. 

Copyright Fire Team Whiskey 2018. All rights reserved. 

FTW Tuna Melt Appetizers

Fire Team Whiskey Cadre, SGT Cory Sanden shares his Appetizer Keto Tuna Melt Recipe.

FTW Tuna Melt Appetizer

Prep time: 5 minutes

Cook Time:  15 minutes

Total Time:  20 minutes



12 fresh mushrooms

1/3 cup mayo

1/3 cup mozzarella cheese

2 tbsp. parmesan cheese

5 oz. can tuna

salt and pepper

Italian seasoning

parsley (garnish optional)

jalapenos (optional)


1.      Pre-heat the oven to 375°F.

2.      Clean and remove the gills and stems from the mushroom caps.

3.      Drain the oil or juice from the tuna and pour into mixing bowl.

4.      Add all ingredients except tomatoes to a mixing bowl and mix with a fork. .

5.      Evenly distribute the tuna salad between both mushroom caps.

6.      Add sliced tomato on top of tuna mixture.

7.      Use mozzarella on top of each mushroom.

8.      Place mushrooms on an elevated cooking rack.

9.      Bake for 15 minutes until cheese is melted.

Nutritional Information:

Per serving: 70 calories, 5.75g total carbs, 3g fat, 7.5g protein (Note: Please remember these numbers are based on the brands I used and may vary slightly with other brands.)

Fire Team Whiskey Boxing Cardio WOD

Fire Team Whiskey Boxing Cardio WOD

Purpose:  To employ a safe and fun stress relieving cardio workout. 

Benefits:  Burn a sufficient number of calories and relieve stress.  Can be used with or without punching bag and modified to fit any fitness level. 


1.       Warm-up 3-5 minutes

2.      Round #1.  Jab the punching bag 10 times as fast as you can.  Use light dumbbells if no bag is available.

3.      Perform a burpee.  Modified version can be stationary squat.

4.      Repeat this cycle 10 times.

5.      Rest 30 seconds.

6.      Round #2.  Repeat just like round #1.

7.      Rest 30 seconds.

8.      Round #3 same as round #1 and #2.

9.      Complete 3-4 rounds based on fitness level and time available.

10.  Cooldown 2-3 minutes.

Tips:  Keep knees bent during jabs and hands up by chin.  Stance should be staggered.

Reverse Aging: 3 Ways to Turn Back Time

There are three research proven ways to turn back the clock with your health and fitness:  Intermittent fasting, a low glycemic index diet  and high intensity interval training.

Intermittent fasting, which is going without any food or drink (other than non-calorie hydration) for a period of 8 to 20 hours. Fasting triggers something called autophagy in your body’s cells. Basically, you are giving your cells the “break” they need to get DNA debris and waste products out. When they are so busy processing the products of your food being delivered to it, it reduces the amount of time your cells get to repair themselves.  Research shows that fasting is the most effective way to reverse cell age in your body.

Advanced Glycation End Products (AGEs) are the major contributors to cell ageing.  AGEs speed up the aging process in your body and cause damage over time to your organs, your joints, arterial walls and skin. Where do these AGE’s come from? AGE’s are produced when a person has high blood sugar. This doesn’t just happen in people with Diabetes. AGEs are produced any time a person reaches a certain blood sugar high threshold. What spikes your blood sugar? Wheat-flour based foods, sugar, fmost fruit and most grains. Looking up “low Glycemic index foods” is the best way to ensure that your body’s production of AGEs is minimal (your joints and arterial walls will thank you).

High Research also shows that HIIT type training has many more benefits than traditional slower to moderate paced exercise. HIIT 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 (and guess what, that mitochondria production makes new cells and large mitochondria makes your existing cells act younger!)

Copyright 2018 Fire Team Whiskey LLC All rights reserved 



Get Abs by Summer!

Want abs by Summer?  You better get working! Here are some important things to keep in mind when working toward your goal of having summer abs.

#1:  Abs are made in the kitchen. Because no matter how big your muscles are, you won't be able to see them if they are insulated in a thick layer of fat. 

#2: Your abs consist of the entire core. Doing 100 crunches every day will get you abs just as fast as flapping your arms really really fast will get you to fly. 

#3: Just like any muscle, your abs need focus and attention.  Doing a few sit-ups for a week and expecting to have a six pack all summer from this minimal effort is akin to making a wish. 

#4:   Your core should be a part of every workout you do. Most people should do at least 3 cardio-centric and 3 strength training centric workouts a week. All of them should include a focus on improving your core strength and stability. 

#5:  Plank holds. Do them. Love them. Master them. This works the entire core (plus pretty much everything else). 

#6:   Abs are made in the kitchen (Deja Vu?). 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 those abs make an appearance! 

Copyright Fire Team Whiskey 2018. All rights reserved. 

FTW Keto Chili Casserole

Fire Team Whiskey Cadre, SGT Cory Sanden shares his keto chili casserole recipe. 

FTW Keto Chili Casserole

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes


1lb. ground beef

1 medium diced onion

2-3 garlic cloves diced

1 cup of diced pepper of choice (green, red, poblano, etc.)

2 small cans of diced or crushed tomatoes or 8 oz. of juice

2 cups shredded cheese

Seasoning:  cumin, coriander, chili powder, or favorite chili seasoning


Diced avocadoes

Dollop of sour cream


1.       Preheat oven to 350*.

2.      Brown beef and onion in skillet.

3.      Add tomatoes, juice, garlic, seasoning, and peppers and simmer 2- 3 min.

4.      Add chili mixture into oven safe dish and top with 2 cups of cheese.

5.      Cook at 350* for 20 minutes.

6.      Remove for oven and serve with sour cream and avocadoes.

Macros: (servings 4)

One serving equals: 533 calories, 40 g fat, 9 g carb, 32 g protein.


The secret of your future is hidden in your daily routine

" The secret of your future is hidden in your daily routine."  Mike Murdock. 

Here is a very common, almost weekly conversation I have with a person I am coaching. It always follows the same script no matter who I am talking to.

Me: Asking something to the topic of how has your progress been over the last week with your weight loss?

Them: I am frustrated I am not seeing the results I want. 

Me:  Have you been following the eating plan every day.

Them: No plus lots of excuses. 

Me: Have you done all the workouts that were scheduled last week. 

Them: No plus excuses. 

Me: Have you been tracking your food intake and making sure you are falling within the paramaters you need to be in each day.

Them: No, I don't want to track, excuses why they don't track, or something of that nature. 

Me:  (sigh)


Lets go back to that quote. " The secret of your future is hidden in your daily routine."  Mike Murdock. This is the biggest hurdle in peoples way when it comes to achieving fitness and weight goals. They are not willing to make the necessary DAILY CHANGES, LONG TERM to ensure success. Our attention spans are very short. We want quick fixes, instant results, no commitments, I want it all and I want it now. It baffles me every time that a person can be so short sighted to not realize that what we do all day every day is what will determine what we see in the mirror 30 days, 6 months, 6 years and 60 years from now. I get it. I used to do the short term yo-yo diet. Never wanting to commit to giving up the things I loved. But over time that attitude changed. For me, it became a fair exchange. If you truly balance what those things are worth and the toll it takes on our health and self image, I am glad to "go without". Do I go through the drive through every day? Nope. Do I sometimes miss it? Sure! Am I glad I did it? Unequivocally , yes. And guess what? Since it happens so infrequently (I am  talking maybe once or twice a year) that the times that I do get fast food are much more enjoyable and special. (Who can say that about a fast food meal if you are used to having it everyday?). 

So bottom line is, like your retirement fund, your health needs to be viewed like an investment. The little you put in every day will add up to a huge return in the long term. But if you are only committed to investing a little bit here and there for short bursts, your account will never build, and you are going to be sorely disappointed in yourself in the long run.

 Copyright 2018, Fire Team Whiskey, LLC. All rights reserved. 

Where have all the Great Leaders gone?

I learned yesterday that my very first First Sergeant has passed away. He later became our Unit's Sergeant Major. SGM Meeks was, the best way I can describe him, "a jolly man". He did look and act a lot like Santa with his big waistline and jolly laugh. What I remember most about him is just how personable he was. He greeted everyone he saw with a hearty grin and enthusiastic greeting. He always took the time to ask about your personal life and encouraged you to pursue whatever dreams and goals you had. He, by no means, was the epitome of athleticism, but what he lacked in that area, he more than made up for in brains. This man was SMART (in all caps). He was as quick as a whip and always had a solution to any problem. He was never arrogant with those smarts. He didn't talk down to people because they couldn't figure things out like he could. He had such a gentle way of guiding the Senior NCOs. He was stern when he needed to be, but even then you never took his retributions as a personal insult.  He was just pointing out the error and giving you the opportunity to take the time and the initiative to fix it. You would never guess it because of his always jolly nature, but this guy was a Combat Veteran. He had stories for days about his time in Vietnam. He never told these stories with bragging or malice. He told these stories with a quiet reverence. You knew what he had experienced was horror beyond comprehension, but he never let any of that come out in his stories. He was a Soldier's Soldier, an expert, smart, efficient, personable, encouraging, someone you knew you could rely upon if the shit hit the fan and also someone you would love to sit and have a beer with. I can say only twice in my post-military career have I encountered Leaders like this. Yet, I can name at least 20 if not more amazing Leaders that I learned so much from and played a role in making me the Leader I am today. I had several dozen outstanding mentors and Leaders in my military career path, a thing that I did not get much of in my civilian career. So as another great Leader departs this world, I ask, where have all the great Leaders gone?  I hope that I have, in my civilian career been able to provide to others the same valuable mentorship that I gained in my time in the Military. If you are a former Military Member and are now in Leadership in the Civilian sector, I deplore you to remember your roots. Remember all those great Military Leaders who shaped who you are today, and "pass it on" to someone in your civilian career path. Remember that they may have never or will never, have a GREAT LEADER in their path again. They could learn from you and in turn, help mentor and shape another Great Leader. Don't forget that Military Leadership mantra "Follow Me". It doesn't have to stop now that you are working in the civilian world. They need to learn those Values, that Creed, those Oaths of Service. Teach them and Lead them. This world is losing Great Leaders, like CSM Meeks every day. I hope that you create one (or many) to take up the mantle the day you have to depart. 

 CSM Meeks (middle). Rest in Peace. 

CSM Meeks (middle). Rest in Peace. 

Copyright 2018. Fire Team Whiskey, LLC. All rights reserved. 

FTW Sandbag WOD

Purpose:  Execute a safe resistance workout using a weighted sandbag.  Instruct on how to use total body movements and sets and reps for an example WOD. Perform 1-3 times a week.

Benefits:  Improve balance, coordination and core stability to become a better athlete.  Able to use this type of WOD for traveling, at home and in the office.  Safe method of training even working out independently. 

Key points:

Warm-up 3-5 minutes.                                                                                

Rounds: 3-5            

Reps: 20-25                                                                       

Rest for rounds: 90 sec

Rest between movements: 30-60 seconds based on fitness level.      Cooldown: 2-3 minutes


1.      Forward Lunge:  Hold sandbag on front of you at chest level.  (Advanced above head) Take a step forward and keep back straight.  Bend forward knee until 90 degrees and then press back to return position by driving heel into the ground of the forward leg.  Repeat with opposite leg for 20-25 reps per leg.

2.      Rest 30-60 seconds.

3.      Side Lunge/Bicep Curl:  Hold sandbag out in front with arms straight down.  Side step to one side and bend knee to 90 degrees.  Return to starting position by driving heel into the ground with the leg that is bent.  Repeat with opposite leg and then curl the sandbag up to chest and return downward.  That is one repetition.  Complete 20-25 reps.

4.      Rest 30-60 seconds.

5.      Single straight leg deadlift/Row:  Hold sandbag in front of you with arms straight down.  Keep one leg straight and back straight as you bend over slowly and extend the opposite leg behind you keep that leg straight.  Pause at the bottom and pull the sandbag to your chest and squeeze your upper back.  Repeat on the opposite side.  Perform 20-25 reps.

6.      Rest 30-60 seconds.

7.      Squat/Push press:  Hold sandbag in front of you at chest level close to your body.  Feet shoulder with apart and bend your knees and your back straight to lower down to 90 degrees of the knee joint.  Press up through your heels to starting position and then extend arms above your head and return to chest again.  (advanced don’t pause after squat is performed) Perform 20-25 repetitions. 

8.      Cooldown: 2-3 minutes.

FTW Low Carb Dinner Rolls

FTW Cadre SGT Cory Sanden shows us his recipie for low carb dinner rolls. 

FTW Keto Dinner Rolls

Prep time: 25 min

Cook time: 20 min

Servings: 24 rolls



8 ounces cream cheese

1 tbsp. butter

1 1/3 cup almond flour

4 eggs

3 cups mozzarella cheese

4 tbsp. baking powder


1.      Preheat oven to 400*.

2.      Melt cream cheese and mozzarella cheese together on low heat for a few minutes and stir often.

3.      Add melted cheese to a bowl along with baking powder, almond flour, and eggs.  Mix and let stand for 10-20 minutes.  Roll into 24 small balls and chill in refrigerator for at least 10 minutes. 

4.      Melt butter in over low heat in 10-12” cast iron skillet or oven based pan. 

5.      Place the rolls into the skillet or pan and bake for 20-25 minutes until golden brown.


Use water when rolling out the dough into balls. 

Chill the rolls for more than 10 minutes if they are still sticky. 

Use marinara sauce for dipping or oregano and other spices for desired taste.


Macros: (per roll) 90 calories, 10 g of fat, 2 g of carbs, 6.5 g of protein.

FTW Sausage and Peppers Meatballs

CPT Lincoln shares her recipe for FTW Sausage and Peppers Meatballs. 


1 pound ground beef
1 pound ground Italian sausage
1 cup almond flour
1 cup small die sized mozzarella balls
2 eggs
1/2 cup milk
4 cloves minced garlic
1 diced red pepper
1/2 diced onion
2 tbs parsley
1 tbs Oregano
1 tsp salt
1 tsp pepper
1 bottle of marinara sauce
1 zucchini for "zoodles"


Mix beef, sausage, spices, minced garlic, eggs, almond flour and milk in a large bowl. Create palm-sized meatballs with a ball of mozzarella in the center. Layer in a crock pot with onions, peppers and marinara sauce. Cook on high for 2 1/2 to 3 hours or to the temperature you prefer to eat your meat. You can use a carrot peeler or use a spiralizer to make noodles from the zucchini.

Salted Caramel Banana SpecOps™ Shake

I am always looking to switch up my daily shake and make it not only even more delicious but keep it from being boring. The great thing about the Fire Team Whiskey® SpecOps™ Shakes is that they don't require a blender, so if you are out in the field or on the go, you can easily blend with water or a cold liquid and get your healthy fats in, but when you have access to a blender, you can jazz it up! Here is my recipe for my Salted Caramel Banana Shake:

Place the following in a blender:

1 Scoop (or individual serving package) of Fire Team Whiskey® SpecOps™ Keto Joe MCT Shake 

1 Scoop of Vanilla flavored sugar free protein powder (any brand will do as long as it is sugar free)

I Tablespoon of Caramel extract (preferably organic)

1 small over ripe banana 

shake in a couple of shakes of Himalayan Salt to taste 

8 ounces of water 





Copyright 2018, Fire Team Whiskey, LLC. All rights reserved. 

Make Your Own Fitness Sandbag

FTW Cadre SGT Cory Sanden shows you how to make your own fitness sandbag for functional fitness routines.

FTW Sandbag Instruction:


To increase functional fitness level and core strength for athletic performance. This video will show how easy it can be to make your own workout sandbag from household items or hardware store. 


Increases core strength and stability, flexibility, muscular endurance, mobility and balance.  The sandbag is travel-friendly, safe, cost-effective, diverse, adaptable, and ideal for all fitness levels.


Items for DIY FTW Sandbag:

Duffle bag or gym bag

Duct tape

Sand, softener salt, or kitty litter for weight

Ziploc bags for organization of weight


Handles from exercise bands



Take your bag and make sure the handles are secure and zipper is functioning.

Fill Ziploc with weight and label the corresponding amount with a marker.

 Wrap all weight in a garbage bag for added protection and cleanliness. 

Put weight in the bag and wrap bag with duct tape if need be for security. 

Label the outside with a strip of duct tape and marker of the total pounds for quick reference.

Copyright Fire Team Whiskey, LLC, 2018, All rights reseved.


FTW Cadre SGT Cory Sanden shares his Fire Team Whiskey eating plan approved recipe for super low carb taco shells!  

FTW Tacos


Warm skillet or pan over medium heat and prep your toppings for the tacos.

 Add small amount of oil of choice to pan or skillet.

 Pour ¼ cup of Mexican cheese blend or cheese of your choice on the skillet to make a thick looking pancake. 

Cook for one minute and then flip over for 30-45 seconds. 

Place cheese taco over a spoon or spatula and then over a bowl.

Let cool for a few minutes to allow the cheese to harden and form.

Add your favorite meat and toppings to your FTW cheese tacos and enjoy.

Nutritional Data: (one shell)

Calories: 100

Fat: 8 grams

Carbs: 1 gram

Protein: 7 grams

Note: Could be used for breakfast with adding eggs and bacon for toppings. 



Copyright Fire Team Whiskey, LLC 2018 All rights reserved.

Fire Team Whiskey Keto Joe SpecOps Shake Recipe

FTW Cadre SGT Sanden shows us a way that he amps up his Fire Team Whiskey SpecOps Keto Joe Shake. 



Vanilla extract

Protein powder



Almond milk


Peanut butter

Almond butter


Meal Replacement suggestion:

One scoop KetoJoe.

One scoop protein powder

3-4 ice cubes

6-8 ounces of water

Blend until smooth.  Pour into FTW thermal to keep cold and great for traveling with. 


(add protein powder macros) 230 calories, 17 grams fat, 10 grams protein, 8 grams carbs.


KetoJoe 2.JPG
KetoJoe 1.JPG

Copyright Fire Team Whiskey, LLC 2018 All rights reserved.  

Tabata what?

Fire Team Whiskey's .22 Caliber Fitness Protocol is a Tabata style workout. What the heck is Tabata?

Tabata is a style of high-intensity interval training that is focused on getting a person to muscle fatigue and/or target heart rate. Tabata is a just a specific approach to HIIT that focuses on the timing of the sets you complete. A Tabata style workout has you perform an exercise as hard (or fast in the case of cardio moves) as you can for 20 seconds, then take a 10-second break.  This is repeated with the same exercises for 8 sets.  For strength training, this should get you close to muscle failure. With cardio, by set 8 you should be near your target heart rate. High-Intensity Interval Workouts are similar, and may very well use this same 20 seconds on, 10 seconds off approach. Some HIIT workouts vary the intervals form s short as 20 seconds to as long as a minute. You can use Tabata and HIIT for any strength training or cardio move. 

What are the benefits of using the Tabata or HIIT methods are as stated above, to get you to as close to muscle failure and target heart rate as you can for each exercise. Why? Becuase 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 Tabata or HIIT 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 HIIT type training has many more benefits than traditional slower to moderate paced exercise. HIIT 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 Tabata 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 run in place 20 seconds, 10-second break for 8 sets. 

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

Jumping jacks  20 seconds, 10-second break for 8 sets. 

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

10-meter sprints  20 seconds, 10-second break for 8 sets. 

Squat jumps  20 seconds, 10-second break for 8 sets. 


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

Happy Sweating! 




Your Fitbit is Lying to You and Other Cautions for Using Fitness Apps

Don't get me wrong, fitness apps can be a fantastic reinforcement and tool for increasing health behavior.  People like tracking their steps or even challenge others to get more steps each day. This arguably should improve and increase a person's movement for the day. This is a positive!   Apps like myfitness pal can help you track your food and thus hopefully make you aware of your daily calorie intake. This should inspire a person to think twice about having that 4th slice of pizza.  Smartwatch users love seeing other health stats like sleep quality and heart rate. These can be useful in possibly detecting dangerous health conditions like heart arrthymia or sleep apnea. All positive. 

Here is the BUT.....

As a Licenced Mental Health Counselor and a Certified Personal Trainer, I am an expert in behavior and I have witnessed first hand the negative side of using fitness apps and devices. Here are a few to watch out for if you are a fitness app user or are thinking about using one. 

#1: Assuming the data is accurate. One of my most repeated phrases is "Your fitbit is lying to you." There is data out there that suggests your smartwatch may OVER ESTIMATE your activity by as much as 80%!  I have had people come up to me after fitness classes to tell me their smartwatch said they just burned 800 calories in that workout. And guess what I say? "Your fitbit is lying to you." Unless you are an Olympic, Iron Man or Professional athlete and you just completed some amazingly long athletic feat, you did not just burn 800 calories. At BEST, you may possibly burn about 200 calories on a very hard workout. This caution leads to #2.

#2 Making health decisions based on fitness app data. This is what drives me batty about apps like myfitness pal is because they add back your workout calories to your food. Basically, they are saying, hey you burned 800 calories, go ahead and eat 800 more calories today, you earned it! Um, no. A: this is not how the body works. And B. this is setting you up to consume more calories than you should based on faulty data (see #1). It has long refuted the whole calories in - calories out + weight loss belief. The TYPES of calories are much more important than the amount you consume. Case and point, if I wat 800 calories a day worth of only vegetables for a week then the next week I ate 800 calories of cake each day the next week, which week do you think I would lose the most weight? Yep. Quality not quantity. 

#3  Getting put into a box. Many fitness apps put you in a box. They ask you a few questions, your age, your weight, your sex, and whether or not you are trying to lose weight, gain weight, or stay the same weight. Then walla, they magically give you a box to live in. Everybody is different. We have different health conditions, metabolic rates, body types, insulin resistance, physical limitations, etc. None of these are being considered with these apps. This creates frustration with people who are following what their app told them to do and they are not losing weight. Keep in mind that your app does not know your body inside and out and you should be checking in with a professional to help you personalize your health and fitness plan as much as possible and to make adjustments when you are not seeing results. 

So whatever app or smartwatch you use, take this data with a good dose of caution and always be wary. As the old saying goes, if it's too good to be true, it probably is. 

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

So you think you can "target burn" fat?

Many people think that doing more exercises in a specific area will burn the fat in that area. This is not how the body works. Sure, doing a million crunches will help you burn calories, which can, in turn, lead to burning of body fat, but the body doesn't just burn body fat in a specific area. We all have the genetics to blame for a tendency to accumulate more body fat in certain areas of the body, and there is no way to exercise that specific area away. 

The best approach is to do the things you need to do to have the body start using body fat stores as energy. This will not only reduce stubborn belly fat, but also reduce body fat in every area of the body (even the fat you can’t see that is the most dangerous kind of fat, visceral fat, which greatly increases your risk for dangerous health conditions). Here are three tips for getting your body to effectively and consistently burn body fat. 

#1: Track your food.  The biggest mistake people make is not tracking what they are consuming every day. Research shows that people greatly underestimate their calorie consumption if they are "just winging it".  There are a ton of apps you can download to your phone and easily and quickly track what you consume on a daily basis. The app should give you a range of suggested daily calorie consumption based on your goals. As a trainer, I suggest that you also track your macros (percentage of protein, fat, and carbohydrates) and keep your daily carbohydrate percentage under 30%. This will keep your insulin levels lower, thus sending the signal to your body to burn fat for energy. This leads to the next tip.

#2:  The only hormone in your body that tells your body to store fat is insulin. Most Americans daily food consumption keeps insulin levels high (a diet comprised mostly of carbs). Think of it like this…you want your body to stop “hearing” the message from insulin to store fat. This means you have to stop insulin form talking to your body. This means you have to stop inviting insulin into your body. Shifting your diet to consuming protien and healthy fats and very little carbs keep the gag on that chatty insulin. The more time you spend without high levels of insulin in your body, the more time your body is spending time in fat burning mode. So you think snatching a candy from your workmate’s candy jar 6 times a day in harmless? Think again….each time you spike that insulin, it can take up to 2 hours for the insulin levels to lower. If you do this 6 times a day times 2 hours, you are spending 12 hours of the day in fat storage mode. Point made.

#3:  Work smarter not harder. As a former endurance athlete, I can attest to spending a ridiculous amount of time each week working out. And I can attest to the fact that my body fat levels did not reflect those hours. I was like many of you thinking the more time I spent in the gym, the more calories I would burn. This is has been by science. A major study research study released in 2017 determined that  humans burn about the same number of calories regardless of activity level.  In other words, exercising more does not significantly increase your daily calorie burn. The body is very good at adjusting and preserving energy. So bottom line is, if you are relying on exercise to “make up for” poor nutritional choices, you are out of luck. Yes, exercise is very important for overall health and does help improve important things related to weight loss, like insulin resistance, metabolic rate and body composition, but it will not be the factor to make you lose a lot of body fat. The only way to do this is with nutrition. You may be feeling very defeated about this news, but I see it as a positive. This means you don’t have to spend hours in the gym! You don’t even have to go to a gym. My rule of thumb is to do something active every day for at least 30 minutes and ensure I am getting some sort of strength training at least 2 days a week. Not because I am relying on it to lose weight, but for the health benefits that come with exercise. So if you hate the gym, that’s ok. Go for a long walk. Try something new like a ballroom dancing class, an indoor rock climbing gym, or try that pole dancing fitness place. Whatever floats your boat and makes you sweat for at least 30 minutes, do it!

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




Oil of choice (suggest olive, coconut or avocado)

Dash of parmesan

½ cup of mozzarella cheese

2-3 tsp pizza sauce (get a brand that has no added sugars or make your own from tomato paste and herbs)

Pepperoni (7 slices)



Preheat skillet, pan or flat top to medium heat. Add a small amount of preferred oil.

Add a dash of parmesan cheese in a centered pile.

Add ½ cup mozzarella cheese. Let cook for a minute or two until cheese is melted.

Add oregano.

Place 2-3 tsp. of pizza sauce on cheese and spread evenly. 

Place pepperoni slices on top.

Add a pinch more of cheese to melt the toppings together.

Cover with a  pan lid to melt together for a minute or two.

Let cool for a minute and cut with a pizza cutter or scissors. 



Calories: 235

Fat: 16 g

Protein: 15 g

Carbs: 5 g



© Fire Team Whiskey, LLC, 2018, All Rights Reserved