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)


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.


Calories: 173

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



FTW 5 min KettleBell WOD

FTW Kettlebells Basic 4 WOD

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


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.

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 Fire Team Whiskey 2018. 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




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

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


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



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


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.

How Cory Sanden's Weightloss Changed His Life

Cadre Cory Sanden's Journey

I started my weight loss journey around November 2016 at 300lbs.  I was 39 years old and a stay at home Dad of two girls and wanted to get back my life back in terms of fitness, energy, mood and drive!

My wife and I are both former collegiate athletes and I served 10 years in the Army Reserves and have worked in the fitness industry for over 10 years, so you would think I would have all the drive, knowledge and experience to succeed??? Well, for myself I quickly realized how difficult it is to change habits and consistently exercise when you haven’t in years. 

The first few months of eating healthier and exercising gave us some minor results with a lot of effort and meal prepping/planning.  The progress was very slow and hard to maintain focus and determination. There were many "stop" and "restart" periods where we would lose a few pounds and gain back a few, rinse and repeat. It was frustrating at times, but progress was still made and in a little over a year I had lost 35 lbs. 

Around December of 2017 I had seen an advertisement for an ad for pilot participants for a upcoming military/first responders fitness protocol.  I quickly dove into this new idea and protocol for our fighting forces.  I remember messaging Stephanie Lincoln about this opportunity and learning more and more each week about the opportunity to be a pilot participant and being able to use my own journey to help promote FTW. 

As the weeks went on and I continued my fitness journey, I quickly became involved with the upcoming first round participants to engage in the program in January 2018.  The protocol was to last 30 days and include a Ketogenic diet with HIIT style workouts for 30 minutes.  My wife and I were beyond excited to start this new and unknown chapter in our life.  We quickly found out the first week traveling that this plan was very doable, flexible, and had great accountability.  Daily weight check-ins and workouts were very powerful and held us in check to build a strong routine and consistency. 

Thirty days had flown by and I had lost 22 lbs!  My personal goal was to lose 15 lbs and fit into my Army BDU pants from 1999.  I smashed my goals and had been at my lowest weight in over 8 years!  My wife and I had never found an easier diet routine to stick with her Celiac disease. This was the missing link to our lives and couldn’t be happier. It was, and still is,  a great fit for us. 


How To Stick To Your Diet While Traveling

Summer vacation time is upon us and many of us will be traveling to get a little sun, rest and relaxation. And most of us will return from those trips bloated and heavier than we were when we left for that vacation.

Last summer I drove to New Orleans Louisiana form the east coast of Florida. It was a very long trip. I was determined to stay on my eating plan the whole trip. My one allowance was to have a beignet at Cafe Du Monde, which is something you have to do in New Orleans. My trip was so successful, I actually LOST a couple of pounds on my trip! What was my secret?  I purchased a car cooler that plugs into the power source in your car. I meal prepped and brought lunch, dinner, snacks and drinks for each day of my trip. I brought my protein shake packets and a tiny single cup blender for my breakfast each day. During my road trip, all I had to do was open up the cooler and grab my food. I did this every time I had more than a couple of hours of driving ahead of me. P.s. This was a HUGE financial savings for my trip too! I was able to stay in a much nicer hotel in a great area because I knew I wasn't going to be paying an arm and a leg to for several meals each day of my trip!. 

For flights, obviously, you can't take a car cooler. But you can bring a lunch box that has the insulation built into it that you can prep the night before your trip. This will cover you for the day of the trip, with all the snacks you have to keep cold. Anything else, that doesn't fit into the lunch box, throw in your carry on. Nuts, beef jerky, apples, individual packets of nut butter, individual cans of tuna or chicken salad, protein shakes and a blender bottle are great options.  No refrigeration needed for these on the go snacks. In your cold lunch box, pack small containers of salad with your choice of protein, salad dressings, boiled eggs, carrot sticks, hummus, cheese sticks, etc. 

When it comes to eating out, most places have healthy options, so you can stick to your plan. When I am traveling, I allow for ONE TREAT. You can plan it out like I did with my New Orleans trip, or you can spontaneously use it if something really tickles your fancy and just have to try it. This is a great approach because that treat then becomes the highlight of your trip. Instead of just going insane and blowing off your eating plan, completely wrecking the progress you made,  and returning back from your trip feeling bloated, guilty and heavier by a few pounds, you can return from your trip feeling great and with the memory of that one special treat that you enjoyed thoroughly, guilt-free!

Copyright Fire Team Whiskey® 2018 All Rights Reserved

FTW Mobility WOD

FTW 5 min Mobility WOD

Purpose:  To build stability in several joints in the body to prevent injury and improve performance.


Benefit: Improves coordination, flexibility, posture, and helps to overcome injuries.



8 Movements

30 seconds work time.

5 seconds rest.


1.      Stationary Squat:  Feet shoulder width apart.  Keep back straight and lower until your legs make a 90* angle as best as you can.  Hold for 30 seconds. 

2.      Rest for 5 seconds.

3.      Tree Pose:  Place one leg on the opposite inner thigh or above knee.  Arms out or above head.  Advanced: Keep one leg straight and bend over keeping back straight and extending opposite leg behind you.  Form a “T” like position. Hold for 30 seconds.

4.      Rest for 5 seconds.

5.      Tree Pose opposite leg. Hold for 30 seconds.

6.      Rest for 5 seconds.

7.      Side Plank:  Go to the floor on one side.  One hand on floor and other hand on hips.  Place feet in ground or knees for modification. Hold for 30 seconds.

8.      Rest for 5 seconds.

9.      Side Plank: Opposite side. Hold for 30 seconds.

10.  Rest for 5 seconds.

11.  Hip Drive:  Place palms on floor fingers facing feet.  Heels on ground bent at 90*.  Drive hips up to the ceiling to form a chair like pose.  Hold for 30 seconds.

12.  Rest for 5 seconds.

13.  Frog:  Feet shoulder width apart and palms on floor.  Lean over to put pressure on hands to support your weight on your hands.  Try to lift your feet off the floor for 30 seconds.

14.  Rest for 5 seconds.

15.  Stationary Squat:  Same as #1.

Copyright Fire Team Whiskey 2018. All rights reserved. 

Weight Loss Tricks That Don't Work

It's almost summer and the dreaded bathing suit season is upon us. Many of us are looking for a quick way to shed those few pounds we were able to cover up in warm layers over the winter. Before you start, read on about the weight loss tricks that people use that don't work. 

#1: Crash diets:  Most people turn to extreme measures to quickly shed a few pounds. Usually, it is some sort of crash or fad diet. The cabbage diet, the juice cleanses, the only eating celery and mustard diet, etc. These fad diets all have one thing in common: they are not sustainable. No matter who you are (unless you are totally deranged), you will get very sick of eating so restrictively very quickly. You may lose a few pounds in the few days you manage to choke down that bland food, but you will throw up your hands and scream "I quit!" the minute you encounter a cheeseburger. 

#2 Severe calorie restriction:  This approach is the most damaging to your ability to lose weight long term. Our brains and bodies are very adaptive. We would not have survived as a species without inherent biological systems in place that regulates our metabolism. Bottom line is that our bodies are designed to conserve energy. This comes in the form of storing body fat and reducing the bodies metabolic rate when calorie/energy threshold requirements are not being met. Sure, if you severely restrict your calories, you will lose weight, for a couple of weeks. Your body will spot the trend and start adjusting your metabolic rate down. What does that mean, it basically is telling your body that this is the new norm and tells your body not to burn so many calories for energy. Some systems get slowed down, things get adjusted, and boom, what you used to be able to eat calorie wise without gaining a pound now is considered excess calories by your body and is stored as fat. This is why you see so many people gain all the weight back plus some, after losing weight in a short amount of time (think about all those ex-biggest loser contestants). 

#3:  Relying on exercise to lose weight: This is the most common mistake people make when trying to lose weight. Contrary to the "Move More" motto of the government, research has long debunked the myth that working out = weight loss.  This just isn't scientific fact. Research shows that the most active people on the planet (aboriginal tribesman who walk up to 10 miles a day hunting and gathering) only burn on average about 250 more calories a day than an American couch potato that at most walks from the fridge to the TV each day. That's it. Yes, you can throw away that smartwatch now that has been lying to you about burning 800 calories in one workout. Yes, working out helps your body composition, increase muscle tone and increase your metabolic rate slightly, but for weight loss, it's not the magic solution. 

The common theme with all of the above is having a mindset of a temporary solution and not focusing on a daily lifestyle change for long-term health. If a majority of your choices are the healthiest ones for you over a period of a year, you will see a gradual change in your weight and health. With our society being the one of instant gratification that it is, most people are not willing to put in the long-term work to make sure that any efforts are gradual and permanent (as opposed to temporary and short-term). If you start working on this lifestyle shift, this time next year when bathing suit season is upon us, you will see some major changes and feel a lot more hopeful about what you will see in the dressing room mirror when you try on that new bathing suit for years to come. 

Copyright Fire Team Whiskey 2018. All rights reserved. 

FTW Keto Bagel Recipe

FTW Bagel Recipe

 Prep Time: 15 minutes

Cook Time:  14 minutes

Total Time:  19 minutes


Ingredients: (makes 6 servings)

1.5 cups Almond Flour

1 tbsp. Baking powder

2.5 cups mozzarella cheese shredded

2 oz. cream cheese

2 eggs (beaten)

Seasoning of choice (everything but the bagel seasoning)



1.       Preheat oven to 400*.

2.      Combine almond flour and baking powder and mix well.

3.      Combine mozzarella cheese and cream cheese in separate microwavable bowl and heat on high for 2 minutes. (stir every 30 seconds)

4.      Combine flour mixture, cheese mixture and eggs in a large bowl and mix well.  Knead the dough until fully mixed. (used cooking spray to keep from sticking to hands.

5.      Refrigerate for 30 minutes.

6.      Remove dough from refrigerator and divide into 6 parts.

7.      Roll pieces into 6-inch logs and form a circle and lay on parchment paper.

8.      Bake at 400* for 14 minutes.

9.      Let cool for several minutes and enjoy!


Nutritional facts: (one serving)

Calories: 360, Fat: 28 grams, Total Carbs: 8 grams, Protein: 21 grams, Sugar: 1 gram


FTW 5 min Battle Ropes WOD

FTW 5 min Battle Ropes WOD

Purpose:  To increase muscular endurance and work around any lower body injury.

Benefits:  Increase endurance, speed, coordination for the upper body.


6 movements

20 seconds work

20 seconds rest or plank

Cycle 2-4 times for extended workout



1.      Single whip:  Grab the battle rope and feet shoulder width apart.  Alternate arm movement up and down as fast you can for 20 seconds.  Rest or plank for 20 sec.

2.      Double whip:  Grab the battle ropes and feet shoulder width apart.  Both arms move up and down at the same time for 20 seconds as fast as you can.  Rest or plank for 20.

3.      Hedge trimmer:  Grab battle ropes and swing outward and inward roughly waist level for 20 seconds.  Rest or plank for 20 seconds.

4.      Rope circles (outward): Grab ropes and swing ropes out and make a circular motion for 20 seconds.  Rest or plank for 20 seconds.

5.      Rope circles (inward):  Grab ropes and swing ropes in opposite direction as #4.  Rest or plank for 20 seconds.

6.      Jump slam:  Grab ropes and jump vertically and raise ropes up and slam downward as you land.  Perform as fast as you can for 20 seconds.  Rest or plank for 20 seconds.

How To Stop Yo-Yo Dieting

In order to get off the yo-yo diet rollercoaster, there needs to be a serious mindset shift. As an Eating Psychology expert, I tell clients all the time that any change you make on the outside (i.e. your weight) is only going to be permanent if you are willing to change on the inside (i.e. your mindset). 

The number one tip I can give someone looking to stop yo-yo dieting is to stop using the word "diet". The word diet has a negative connotation in everyone's mind. It means going without, punishment for poor choices, that you are going to miss out on things you want. Instead, start looking at this journey as establishing a healthy lifestyle. When someone is establishing a healthy lifestyle, it's much more positive oriented. You are helping yourself feel better, look better and live longer. 

The second tip that I have for a wannabe ex-yo-yo dieter is to operate proportionally. What I mean by this is that on average, we make about 250 food choices per day. If you can average out about 80% to 90% of those choices in a week being the healthiest one for you, then you should be on the right trajectory. This means that yes, most of the time you are eating healthy whole foods, but also yes, you can have that dessert at dinner on Saturday night. 

The third tip for stopping the yo-yo dieting is to find an eating plan you are happy to follow (mostly, remember the 80-90%) for the rest of your life. That means no, the cabbage diet is not an option. You would die of malnutrition trying that for the rest of your life. Explore different ways of eating. We all have different lifestyles. Some people have time and energy to meal prep and freeze meals way ahead of time. Others thrive on eating a home cooked meal once a day and supplementing with healthy snacks. Some people do very well on higher protein eating plans because it makes them feel fuller longer. Others are very happy eating nothing but veggies. The bottom line is, if you can't sustain the eating plan for years and years, you need to find one that meets that criteria. 


Copyright Fire Team Whiskey 2018. All rights reserved. 

FTW Travel Survival Kit

What the heck is MCT Oil?

MCT Oil is a very powerful nutritional supplement. It can help you lose weight, boost your energy, crush cravings, and make it easier to get your body to burn fat for fuel. Fire Team Whiskey® Founder Captain Stephanie Lincoln drinks a SpecOps Shake™ powdered version of MCT Oil combined with whey protein powder every day for lunch. Her favorite way to drink her SpecOps Shake™ is blended with a scoop of all-natural peanut butter and a splash of cinnamon.


Medium Chain Triglycerides (MCT) is a healthy fat derived from coconuts. MCTs are an ideal source of fat that create a source of energy called ketones. Ketones are a very efficient and long lasting source of energy and are produced almost instantly by consuming MCT. Ketones generate a strong thermogenic effect in the body (i.e. metabolism boosting and fat burning). Best of all, unlike the energy you get from carbohydrates and sugars (glycogen), ketones cannot be stored as body fat! There are many health benefits associated with consuming MCT. Here are just a few below!


MCTs Aid in Weight Loss

MCTs, in comparison  to Long Chain Triglycerides (LCTs), led to reduced appetite and increased feelings of fullness. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192077/)

Several other studies in both animals and humans have shown that MCTs increase the body’s ability to burn fat and calories. https://www.ncbi.nlm.nih.gov/pubmed/7072620

MCTs were found to reduce fat and calorie intake in a study on 36 healthy women. https://www.ncbi.nlm.nih.gov/pubmed/27235735

MCTs can increase satiety, or feelings of fullness, which leads to reduced food intake and causing weight loss. https://www.ncbi.nlm.nih.gov/pubmed/27188898

They are broken down faster than LCTs making them more readily used by the body and less likely to be converted to and stored as fat.  https://www.ncbi.nlm.nih.gov/pubmed/27188898

In humans, MCT consumption for 4 weeks induced energy expenditure, fat burning and body weight loss. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/

An analysis of experiments showed after 3 weeks of MCT consumption or more participants had reduced body weight, waist circumference, hip circumference, total body fat, total subcutaneous fat, and visceral fat compared to LCT.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/

Studies performed on cells showed MCTs reduces the conversion of excess carbohydrates to fat. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/

MCTs Can Enhance Exercise Performance

It has been shown that consuming food containing MCTs instead of LCTs for 2 weeks increases duration of high-intensity exercise in recreational athletes. https://www.ncbi.nlm.nih.gov/pubmed/19436137

MCTs Can Improve Cholesterol

MCTs lowered LDL/HDL ratio, total and HDL-cholesterol; improved cardiometabolic profile in obese individuals. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882694/

In humans, natural sources of MCT, like coconut oil, along with low calorie diets led to reduced LDL cholesterol and increased HDL cholesterol. https://www.ncbi.nlm.nih.gov/pubmed/19437058

MCTs Can Reduce the Symptoms of Diabetes

One study showed that diets rich in MCTs increased insulin sensitivity in adults with type 2 diabetes. https://www.ncbi.nlm.nih.gov/pubmed/1568535

A different study on individuals with type 2 diabetes showed that MCT supplementation improved diabetes risk factors as well as reduced body weight, waist circumference and insulin resistance. https://www.ncbi.nlm.nih.gov/pubmed/17570262

MCTs Can Benefit the Brain

MCTs have been shown to improve memory compared to placebos in individuals with mild cognitive impairments. https://www.ncbi.nlm.nih.gov/pubmed/26675661

MCTs have been observed to improve cognitive status, especially women, those without diabetes type II, and severe patients. https://www.ncbi.nlm.nih.gov/pubmed/26667739


If you have never used a MCT Oil product before, or have not used one in a while, we recommend starting with consuming only half a serving at a time. So this means, putting half the packet of the shake into a blender bottle with 6-8 ounces of liquid and shake/blending it or placing in a blender with 6-8 ounces of liquid and whatever you care to mix with it.  Some people experience stomach irritation when they first start eating MCT Oil based foods. There is no cause for alarm, but we want to help you avoid any discomfort. Take it easy and do half servings until your body gets used to this very powerful and complex fat. After a few days of consistent use, your body should adjust and not react with stomach irritation any longer. If the MCT Oil causes you severe stomach pain or nausea, we suggest starting with a tablespoon serving then start increasing by a tablespoon each week until to a full serving size.

We hope you will join our Mission to achieve optimal health and start supplementing your diet with this amazing, natural, healthy fat!

If you are on any medications,  have any pre-existing medical conditions, are pregnant or breastfeeding,  please consult your Physician before consuming this product. The SpecOps Keto Joe Shake contains caffeine. This product is intended for the use of those over the age of 18, keep out of reach of children.  Fire Team Whiskey® does not provide medical advice, diagnosis or medical treatment of any kind. The SpecOps Shakes™ are not intended to diagnose, treat, or cure any disease or medical condition. The following claims have not been evaluated by the Food and Drug Administration and are derived from published research data findings (citations provided)  and anecdotal observations.
Copyright Fire Team Whiskey 2018. All rights reserved. 

How to Get Tank Top Shoulders You Will Be Proud Of!

It's tank top season! Here are our favorite exercises: some traditional, some not so traditional to get those summer shoulders toned up! 

#1: Pull-ups. This is the #1 exercise for shoulder building. Don't be intimidated by pull-ups. You can use an assist band to help you complete the pull-ups to proper form. If you do not have an assist band, you can use a chair to help you start at the top and lower yourself down as slowly as you can (this is a reverse pull up).  

#2:  Climb and swing! So you hate the thought of pull-ups? Make them fun! Go to a rock climbing gym or just play on a kids jungle gym! You can climb, swing, hang and pull your way to toned shoulders...and it won't feel like a workout! 

#3:  Down dog push-ups. Get into a traditional down dog yoga position and while keeping the hips lifted and legs as straight as possible, slowly bend your elbows and lower your head towards the ground. Go as far as you are able to, then extend back to straight arms. As you get stronger, elevate your feet on a small step or box and execute the down dog pushups with elevated feet. 

#4: Paddle out! Taking your workout to the water is a great way to tone your shoulders. Swimming, paddling on a Stand-Up paddleboard, kayaking and surfing are all great ways to tone the arms and shoulders and also keep cool in the summer heat. 


Copyright Fire Team Whiskey 2018. All rights reserved. 

FTW 5 minute Core WOD

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.