fireteamwhiskey

FTW 1 CUP "GARBAGE" SALAD

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

 

Directions:

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.

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 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. 

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 joint 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. 

 

FTW Peanut Butter Fat Bomb Squares

FTW Peanut Butter Fat Bomb Squares

Prep Time: 15 minutes

Set Time: 1 hour

Total Time: 75 minutes

 

Ingredients

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

Instructions:

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 Cream Cheese Pancakes

FTW Cream Cheese Pancakes recipe

 

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

 

Ingredients:

2 oz. Cream Cheese

2 large eggs

1/3 tsp Baking Powder

1/3 tsp Cinnamon

1 packet of Stevia

½ tsp Vanilla Extract

 

Instructions:

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.

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)

Directions:

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.

Macros:

Calories: 173

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

 

Copyright 2018. Fire Team Whiskey, LLC. 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

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)

 

Directions:

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 Travel Survival Kit

FTW Cadre SGT Sanden shows us how you can be successful on the FTW Eating Plans even if you travel.

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 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

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. 

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 

 

 

FTW Keto Chili Casserole

Fire Team Whiskey Cadre, SGT Cory Sanden shares his keto chili casserole recipe. 

FTW Keto Chili Casserole

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Ingredients:

1lb. ground beef

1 medium diced onion

2-3 garlic cloves diced

1 cup of diced pepper of choice (green, red, poblano, etc.)

2 small cans of diced or crushed tomatoes or 8 oz. of juice

2 cups shredded cheese

Seasoning:  cumin, coriander, chili powder, or favorite chili seasoning

Garnish:

Diced avocadoes

Dollop of sour cream

Directions:

1.       Preheat oven to 350*.

2.      Brown beef and onion in skillet.

3.      Add tomatoes, juice, garlic, seasoning, and peppers and simmer 2- 3 min.

4.      Add chili mixture into oven safe dish and top with 2 cups of cheese.

5.      Cook at 350* for 20 minutes.

6.      Remove for oven and serve with sour cream and avocadoes.

Macros: (servings 4)

One serving equals: 533 calories, 40 g fat, 9 g carb, 32 g protein.