fire team whiskey

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.

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.

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

 

Ingredients

·         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

 

Instructions

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.

WHY THE SCALE IS NOT A REFLECTION OF HEALTH

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. 

P.s. All our Fire Team Whiskey participants use the Renpho Bluetooth Body Scale. The link to purchase this scale is above.

 

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. 

3 Ways to Bear Stress Better: Lessons Learned From Rucking

_It's not the load that breaks you down, it's the way you carry it._ Lou Holtz.png

Stress management has been on my mind so much in the last year, as I have created this business from scratch. It's easy to get overwhelmed on a daily basis and I can certainly attest I have felt the crushing weight of the burdens I carry. That weight has almost broken me and deterred me from this path. As I work with our Participants, this is also a major theme for most. SGT Joe Snuffy, feeling overwhelmed by the fact that he has 80 pounds to lose and he just can't fathom how he is going to accomplish this huge feat. SPC Sally Joe feeling like there is just no way she will ever be able to fit a workout in her day when she is a single mother of 2, working 2 part-time jobs, a full load of college courses, and has drill this weekend. We all bear these huge loads of stress on a daily basis. Each of our burdens comprised of different things, but most of us bending with that burden, feeling the crushing weight every single day. 

If you have been in the military and had to do long distance rusks with 50 pounds or more on your back, you have learned some "tricks" to be able to bear this load better and reduce suffering. I am going to use some of these tricks to give you some tips to deal with the proverbial burdens of stress we bear day to day. 

#1:  ADJUST YOUR RUCK. BALANCE AND HIGH CARRY. The first thing we learn when rucking is that it is IMPERATIVE to balance your ruck load right. Put the heaviest item in the bottom center and stack the weight in a high balance. You want as much weight in the center as possible and for the load to be balanced. We also want to carry the weight set on our hips, not our shoulders. This allows our center of gravity to be lower and to not have to carry the weight pushing us down on our shoulders but balanced in the center of our body (our hips). What the heck does this mean for our stress burden? We have to PRIORITIZE. This is a huge mistake we all make with dealing with stress. We just spread out our efforts to do as much as we can all at once. The greatest, most accomplished leaders in history were very good at this. They carried HUGE burdens, leading countries, huge Army's and great nation, but they all did one thing: they focused their efforts on a few things they were very good at doing, and delegated or discarded the rest. This is hard to do. We all want to accomplish a ton. Take a full course load. work 2 jobs. Go to those social events. You need to pick 5 things that you can distribute 100% of your focus on and the rest will need to be put on the back burner, handed to someone else or discarded altogether. You will find very quickly that focusing 20% of your energy on 5 tasks rather 1% of your energy on 100 tasks is much more efficient and satisfying. Plus, bonus, you get tasks achieved quicker, and you can move on to the next one. I start my morning every day and choose just 5 things on my to-do list and focus only on accomplishing those 5 things that day. That way, at the end of the day I will be more likely to feel satisfied that I actually got something done! rather than looking back at 30 projects that I worked on partially, but never really completed any of them. 

#2:  YOU PROBABLY DON'T NEED THAT. One of the fastest lessons you learn in the military when rucking is that "I probably don't need that". Each item has to be evaluated for your true NEED and WILLINGNESS TO CARRY. In life, sometimes we get caught up in responsibilities that we are not really passionate about, we feel obligated to do, or we just damn well hate to do. I had this conversation recently with my sister. Two of her kids were on two separate softball teams. She was running herself ragged running them back and forth each to two different locations, practice schedules, and game schedules.  Then they got picked for all starts and would be TRAVELING to different cities for games! I had to intervene. She needed to seriously take inventory of her ruck and really evaluate "Do you really need that?".  Sometimes we get caught up in the "doing" and never evaluate if the "doing" is that valuable. After evaluating the stress this was causing her, and the fact that her girls were not going to be professional softball players, and why the heck would they need to be traveling all over the state playing softball games, they declined the all start season. It was such a burden lift! Sure, you will probably disappoint, even piss off some people you have to say "no" too, but you can only carry so much, and you need to really evaluate everything in your life and ask yourself "do I really need this?".

#3:  TOUGHEN YOUR FEET. The last lesson learned when first beginning to ruck in the military is nothing will help more than just putting miles on those feet and toughen them up. You need to create callouses. This requires putting the time and effort in and actually getting those blisters. Procrastination is the ultimate avoidance of blisters. We all have a million reasons why we can't start something that we know we need to start. It's summer vacation, I can't start working on my diet now, there are too many ice cream opportunities. It's almost the holidays, I don't want to miss out on all that holiday candy, food, etc. I will just wait for a month after New Years to join a gym, it's too crowded in there in January, etc. If you never put a mile on your feet, you will never toughen them up and put some of those miles behind you. START NOW. YES NOW. Sign up for the next .22 Caliber Group. Stop putting it off. You will always have reasons to not begin. There is nothing more important than your health. Nothing. Until you realize that, you will always be standing at the beginning of the trail, pack on the ground, standing there convincing yourself why you can't start. If you are not healthy, you won't exist. Your life will pass you by. You will miss out on the life you could have had. You cannot care for others needs until your own needs are cared for. You put your oxygen mask on first. It's not selfish, its biology. Toughen your feet. So what if you start the Program and fail. Then you try again. And again. You keep rucking and building those callouses until it becomes easier and easier. Then before you know it, you are walking across that finish line. Calloused, and tired, but also feeling strong and proud of how you were able to bear that burden. 

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

 

FTW 5 min BRAAD WOD

FTW 5 min BRAAD WOD

 

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

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

Exercise:

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

 

Ingredients:

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

Directions:

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.