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Is flexible fasting right for me?

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

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

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

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

 

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

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 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.