Morning routine changes to optimize your day

One of the best books in this realm focusing on daily routines is Miracle Morning by Hal Eldrod. I follow a similar routine and encourage my clients to as well in order to ensure that when your mental energy is fresh (in the morning), you set the tone for the day.  

The Miracle Morning starts with your power hour. In order to have an hour in the morning, you will have to...collective gasp for most...GET UP EARLIER. Also, it is suggested that you get up at the same time every day no matter if you are working that day or not.  The power hour is where you set the tone for the day. It must be distraction free. The three tasks during this power hour are: move your body, meditate or affirmation and task plan. Notice, scrolling through emails, social media or spending an hour watching the news is not included in this power hour. 

#1: Move your body: Take your dog for a walk, do yoga, workout. Just get up and moving. Sitting hunched over a phone or computer first thing in the morning will not stimulate your energy. We of course recommend the Fire Team Whiskey fitness protocols. 30 minutes, no equipment or commute to a gym required. You can do your workout at home in your underwear if you want (no judgement!). 

#2:  Meditate/affirmation: Whatever you want to call it, prayer, meditation, affirmations or just positive thinking. Do that. Even if it's just for 5 minutes. This helps you "clear out" maybe some lingering negativity left over from yesterday or start processing and releasing any anxiety and stress you have about tasks that day. We recommend the app Headspace if you need guidance on how to meditate. 


#3: Plan your day: Write down the 5 essential tasks you must accomplish. Be specific. Don't just "check emails". Write down, check 20 emails in 30 minutes from x to x time. We all have hundreds of items on our to-do lists, this helps us prioritize just 5 essentials for that day and not feel so overwhelmed by a super long list of to-dos. It also allows us to end the day with many of those items "checked" off as accomplished and you don't have a list of 150 other things you couldn't get to staring you in the face, completely obliterating your sense of accomplishment that day. Make sure your essential tasks are focused on your current priorities. We all suffer from shiny object syndrome. The thing that is the loudest and most flashy is the thing we will focus our attention on, but step back and ask yourself, "Is this really a priority, or is it just the most appealing one I want to work on because its shiny?". Tim Ferris says to identify the one task you are dreading the most and make that #1 on your list. Get that done first because most likely, the most dreaded task is usually the most important one.  We suggest the Panda Planner for this task. It forces you to focus on 5 priorities for the day so it breaks it down into bite sized, not overwhelming pieces. 

One more thing about planning your day. Your time reflects your priorities. If you say working out each day is a priority, but you don't schedule and plan for it, then it's not really a priority. It's easy to "say" things are a priority, but never actually prioritizing time in our day to do those things is a reflection of how we really feel about them. 

The last tip is to set a hard work cut off and bedtime. Set an alarm to remind you to shut down your phone and do something to start relaxing you into your evening routine. People pushing their bedtimes back because it's "extra time" in their day is the worst thing someone could do. You need sleep. Sleep deprivation is directly correlated with very significant medical, mental health issues and even weight gain. Make your bedtime a non-negotiable. Use a blue light filter that is timed with the sunset. This will help your circadian rhythm naturally encourage you to get to bed. Better yet, use a meditation to help you drift off to sleep or a white noise maker that will help lull you to la la land. Better sleep equals a better tomorrow! 




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

Your medication may be making you fat!

If you are taking medications on a regular basis, this may be causing you to gain weight. It is very important for a patient to do the research and educate themselves on ALL of the side effects, not just the major one’s your doctor is required to warn you about upon prescribing the medication. You should be concerned about the side affect of weight gain because of the related health issues connected to being overweight or obese. Here are some of the prescribed medication classes that list weight gain as a side effects.

·        Drugs for diabetes: insulin, thiazolidinediones, and sulfonylureas

·        Antipsychotics: haloperidol, clozapine, and lithium

·        Antidepressants: amitriptyline, paroxetine, and sertraline

·       Anticonvulsives (medications for epilepsy): valproate and carbamazepine

·        Steroids: prednisone

·        Hormone treatments: Birth control pills

·        Blood pressure-reducing drugs: beta-blockers

Over the counter medications have been found to cause weight gain side effects. There is research to show that over the counter pain medications, antihistamines and proton pump inhibitors can cause weight gain.

So what can a person do?  First of all, I must add the disclaimer that you should never stop or change your medications without consulting your medical provider first. That being said, if you are currently regularly taking one of the medications listed above, make an appointment to ask your doctor about an alternative medication you can switch to in order to mitigate this issue. For example, Metformin, a drug commonly prescribed to Type 2 Diabetics and prediabetics does not cause weight gain. If you happen to be on a different blood sugar lowering medication, Metformin could possibly be a good alternative.

Evaluate the need for the medication. For example, birth control. There are several side effects and potential long-term risk factors for taking birth control besides weight gain. Evaluate if switching to a non-medication form of birth control would be a better option for you (such as condoms, a sponge or a vasectomy for a long-term partner). 


Thirdly, explore alternative medicine. There is a ton of research out there to show that whole food supplements are just as effective if not more effective than their drug counterparts. Also, alternative forms of treatment such as acupuncture, chiropractic, and just good old diet and lifestyle changes can be a side effect free way to manage your medical condition.  I highly suggest that if you are on one or more of the above weight gain causing medications, that you make an appointment with a functional medicine practitioner and have them evaluate your current medical status and make suggestions for alternative forms of treating your conditions. Don't live near one? No problem! Many functional medicine practitioners do virtual appointments and can treat you no matter where you live in the world. 

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

Low Carb Tortilla Chips and Guacamole

Love Mexican food but now that you are eating low carb, thinking you will never enjoy your chips and guac again? No problem! We have a low carb tortilla recipe for you! Bonus is that guacamole is packed with awesome healthy fat. Pair that up with some full fat cheese, and you got a keto dream! 

Low Carb Tortilla Chips


§  2 cups Almond flour

§  1/2 tsp Chili powder

§  1/2 tsp Garlic Powder

§  1/2 tsp Cumin

§  1/4 tsp Paprika

§  1/4 tsp Sea salt

§  1 large Egg (beaten)

§  1/2 cup Mozzarella cheese (shredded)


1.      Preheat the oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper.

2.      In a large bowl, mix together the almond flour and spices.

3.      Add the egg and mix using a hand mixer, until a crumbly dough forms.

4.      In a small bowl, microwave the mozzarella until it's melted and easy to stir. Add to the dough mixture and knead/squeeze with your hands until well incorporated. If it stops incorporating before it's fully mixed, you can reheat it for 15-20 seconds again before kneading more.

5.      Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out very thin, about 1/16 in (2 mm) thick.

6.      Cut the dough into triangles and arranged on the parchment lined baking sheet. Bake for 8 to 12 minutes, until golden and firm. Let chips sit to cool (they will crisp up as they cool).

Calories: 220 | Fat: 18g | Total Carbs: 8g | Net Carbs: 4g | Fiber: 4g | Sugar: 1g | Protein: 10g

While the chips are baking make the guacamole:


·        2 ripe avocados

·        1/2 teaspoon Kosher salt

·        1 Tbsp of fresh lime juice or lemon juice

·        2 Tbsp to 1/4 cup of minced red onion or thinly sliced green onion

·        1-2 serrano chiles, stems and seeds removed, minced

·        2 tablespoons cilantro (leaves and tender stems), finely chopped

·        A dash of freshly grated black pepper

·        1/2 ripe tomato, seeds and pulp removed, chopped

1.          Cut avocado, remove flesh: Cut the avocados in half. Remove seed. Score the inside of the avocado with a blunt knife and scoop out the flesh with a spoon

2.          Mash with a fork: Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.

3.  Add salt, lime juice, and the rest: Sprinkle with salt and lime (or lemon) juice. The acid in the lime juice will provide some balance to the richness of the avocado and will help delay the avocados from turning brown.

Add the chopped onion, cilantro, black pepper, and chiles. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness.

Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.

4. Cover with plastic and chill to store: Place plastic wrap on the surface of the guacamole cover it and to prevent air reaching it. (The oxygen in the air causes oxidation which will turn the guacamole brown.) Refrigerate until ready to serve. (p.s. get some fun little personal guacaomle dipping bowls cause you know you wanna double dip!)

One serving ½ cup of guac

150 calories

2 grams of protein

9 grams of carbohydrates

13 grams of total fat

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


3 Things That People Do Every Day That Sabatoge Their Health and Fitness

My biggest struggle when working with helping people improve their fitness and health is their staunch, white-knuckle grip on severe calorie cutting. Every person thinks that in order to lose weight, they must severely cut their calories. This has been debunked by research and they have to stop doing this! Here is the science in a nutshell that explains why this technique of severe calorie cutting is more damaging to your health and weight goals than helpful.

When we severely calorie cut our bodies react in a way to best preserve energy. This means, the metabolism slows down, less fat is burned and energy is diverted away from non-essential areas. Your baseline "minimum calories to operate" is set to the "new norm". It takes the body up to 2-4 weeks to make this adjustment, that is why you will initially see some weight loss up front, but it will peter out. Then, you are faced with the inevitable question. Should I cut calories again? Most do. Then the same process starts again. This time more systems are shut down, the metabolic rates slows even more, etc. What will happen is that eventually, the person cutting their calories will be so miserable, sick and lethargic (and not to mention hungry all the time) that they will eventually adjust their calories back up. Then guess what? Your "new normal" calorie baseline is still set to that low level. So guess what happens to all those calories coming back in above that new normal. You guessed it, stored as fat. Your body adjusted to operating at that low-calorie level. So anything above that is considered the energy that can be used later and stored as fat. You just shot yourself in the foot. 

My next pet peeve that people do is what I like to call "social hour" as their workout. I get it. You like your trainer a lot. You like meeting your bestie at the gym. Or you like making phone calls while walking. Problem is, you spend more time working out only one part of your body, your gibber jabbering mouth, that you are not actually getting much of a workout! When I used to work as a trainer in a traditional gym, I would just shake my head watching trainers stand and talk to their clients while the client just literally sat on a piece of equipment and did about 10 reps. Then they would spend the next 10 minutes talking. Then go and sit on another piece of equipment, so 10 reps and talk for another 10 minutes. This drives me batty! Time is the most valuable thing we own. If you are taking the time to "go workout" then...WORK OUT! You can socialize and workout at the same time, it's possible. I have had great conversations with clients while they are huffing and puffing and doing burpees. The point is, if you are not winded enough where it's difficult to talk without taking deep breaths, then you are not actually "working out". We recommend the Fire Team Whiskey fitness protocols which require no commute to a gym, no special equipment and only 30 minutes a day! 

Last one and I will get off my soapbox, is alcohol. That is the #1 question I get when working with clients. "Can I still drink on your Program?" The answer is, yes, but probably not in the way you drink. My Facebook newsfeed is filled with people who in one post show the plethora of umbrella-laden sugary drinks (and usually the subsequent carb filled food to go with it) and about 10 posts later complaining about how much weight they have put on. Talk about ZERO self-awareness. Bottom line is, alcohol is processed in the same exact way in your liver as the worst sugar: fructose. So alcohol has all the downsides in the body as eating or drinking straight sugar. When your blood sugar is high, your body releases insulin. Insulin carries that sugar into the cells as energy if there is an overabundance of sugar (which in most cases when consuming carbs and sugar that is the case), it carries those extra molecules and stores them as fat.  I consider alcohol the same choice as having a cupcake. Sure, its fine every once in a while as a special treat. But having 2-4 glasses of wine a night with dinner is not a treat. You might as well eat an entire cake. Its the same effect on the body. 

Stop sabotaging yourself! Make some gains! 

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

FTW 300 Challenge

300 Challenge!

3 Exercises X 10 Reps X 10 Rounds 

Exercises: 100 Pull Ups

                   100 Hanging Leg Lifts

                   100 Push Ups

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

Fire Team Whiskey Is On A Mission

With 52% of the military and 74% of Veterans being overweight or obese, Fire Team Whiskey is providing the ammo to defeat military and first responder obesity. As our nation's obesity rates continue to climb, our Nation's heroes all also falling prey to this epidemic. Fire Team Whiskey aims to provide a targeted approach to resolving this threat to the safety and security of our nation. Providing military-style workouts that can be done anywhere, low carb ketogenic nutrition, convenient portable meal replacements and a cadre of military veteran fitness trainers and health coaches, Fire Team Whiskey is already changing the lives of our military and first responders. Fire Team Whiskey offers large group unit and individual programs for busy Military Members and First Responders who are on the go and don't have time to commute to a gym or do hours of meal prep. What is different about this Program is the Unit like comradere. Unlike box gyms who don't care whether you show up or not, Fire Team Whiskey approaches each participant as a member of their Unit. No man or woman is left behind. Each participant is pushed to their personal best and will be carried over that finish line by their squad members if need be. Already, Fire Team Whiskey has helped save the careers of several military service members who were at risk of being kicked out of the military because of their failure to meet the fitness and body fat standards. These Soldiers can continue to do what they love, to serve their Country thanks to the ammo provided to the Soldier by the Fire Team Whiskey Caliber Programs

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


FTW 1 cup Garbage Salad recipe


Prep Time: 10 minutes

Chill Time: 30 minutes

Total Time 40 minutes


Ingredients: (8 servings)

4 cups broccoli and or cauliflower

1 cup peppers

1 cup black olives

1 cup cubed cheese

1 cup pepperoni or favorite protein

1 cup dressing of 5 parts mayonnaise and 1 part ranch dressing



1.      Wash and cut your 4 cups of broccoli or cauliflower. Also cut your peppers, cheese and pepperoni.

2.      Mix your ranch and mayonnaise together to make 1 cup.

3.      In a large mixing bowl combine all your ingredients and mix well.

4.      Refrigerate for 30 minutes or longer.

5.      Enjoy!


Nutritional Info: (one cup)

Calories 208, Fat: 18g, Carbs: 5g, Protein: 3

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

2 essential hacks for your health and fitness routine

Many people struggle with sticking to a diet and exercise regimen because they can't seem to get into the habit of sticking to these new behaviors. Here are some hacks to help you form better habits so that you can avoid those daily annoyances that can throw your fitness and health goals off track. 

Annoyance #1:  I am really hungry and on a diet and there is no food around that follows my diet plan. 

Hack #1:  Stock up!  As a part of the Fire Team Whiskey fitness and nutrition program, we provide our participants 60 healthy portable meal replacement bars and shakes and encourage them to stow a few of them everywhere they normally are on any given day. Stock your purse, car, office desk, briefcase and gym bag with a few non-perishable healthy snacks. Every weekend, grab a few and re-stock all your bags and car. Buy your snacks in bulk so you are not having to stop every day and make purchases for just that day. That way the next time you are driving to a meeting and your stomach is grumbling, you can open your glove box and grab that bag of almonds instead of being tempted to hit a fast food drive-through where you know you will be tempted to order anything but the salad. 

Annoyance #2:  I joined a gym but it seems like every day something comes up and I just don't have time to get to the gym. We all have hectic, busy lives and almost on a daily basis, we just don't have time to get everything done. Gym time often gets pushed to the back-burner because it is not as important as the kid getting sick at school and now you have to go pick him up or the last minute assignment your boss throws on your desk to be done ASAP 30 minutes before the workday was supposed to end.

Hack #2  The best hack for this is to be realistic about the fact that maybe your life right now does not support your ability to get to a gym and switch to an option that doesn't require you to travel anywhere to workout. There are so many great online workout programs. I developed the Fire Team Whiskey Fitness Program specifically for people who have unpredictable schedules. If you have a 20-minute window of time, throw on some gym clothes and get it done! You need no equipment and an area the size of a yoga mat. Get your workout done during your lunch break. Go change, shut your office door and get it done. Do a quick wipe down in the bathroom if your office doesn't have showers (baby wipes and deodorant are your best friend for quick bird baths post office workout) and get back to work. You really shouldn't need to leave the office for lunch anyways because you implemented hack #1 and already have healthy food options stored in your office desk. 

So get to hacking and get those healthy habits set in stone! 

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

FTW Keto Lasagna

                                                            Keto Lasagna

                                                          Prep Time: 15 min

                                                          Cook Time: 30 min

                                                          Total time: 45 min



·         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



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


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


1 scoop Keto Joe SpecOps™ Shake

1 Keto Chocolate Chip FuelRation™ Bar 


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.



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. 




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



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


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



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


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.



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.



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



2 oz. Cream Cheese

2 large eggs

1/3 tsp Baking Powder

1/3 tsp Cinnamon

1 packet of Stevia

½ tsp Vanilla Extract



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.