FTW

FTW Fat Bomb Shake

FTW Fat Bomb Shake

Ingredients:

1 scoop Keto Joe SpecOps™ Shake

1 Keto Chocolate Chip FuelRation™ Bar 

Directions:

Add 8 oz of water to your blender

Add 1 scoop Keto Joe SpecOps™ Shake

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

Add ice if desired

Blend and Done!

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

FTW 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 5 min Waterfall Workout

FTW 5 min 12 Rep Waterfall WOD

Benefits:

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

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

 

Equipment:

Light dumbbells, or bands or bodyweight.

 

Directions: (Biceps and Squats)

  1. Warm- up 3-5 minutes.

  2. Pick a lightweight form or resistance.

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

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

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

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

  7. Cooldown for 3-5 minutes.

 

Tips:

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

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

Never sacrifice form for weight.   

 

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

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 Fried Cheese Snack

FTW Fried Cheese Appetizer

 

Prep time:  5 minutes

Cook time:  2-3 minutes total

Total time:  less than 10 minutes

 

Ingredients:

2 eggs

1 cup coconut oil

½ cup coconut flour

1 cup pork rinds or low carb breadcrumbs

Mozzarella cheese of choice (cheese sticks or slices)

Marianna sauce or ranch for dipping

 

Recipe:

1.       Preheat coconut oil in a saucepan over medium heat (below 350*).

2.      Crush pork rinds in a bowl until it makes crumbs.

3.      Place cheese in coconut flour, then egg wash then, roll in pork rinds.  Make only a few at a time.  Placing to many in hot oil will lower cooking temperature.

4.      Place in hot coconut oil for 30 seconds then flip for another 30 seconds.

*tip – If wanted to make in advance you can freeze them at this point and fry later.

       5.  Remove from oil and place onto towel to drain excess oil.

       6.  Let cool for a minute and enjoy with dipping sauce such as marinara or ranch dressing.

 

Nutritional Information:  (5 pieces)

390 calories, 28g of fat, 3g of carbs, 35g of protein

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).

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