fitness

WHY YOUR NEW YEARS RESOLUTIONS FAIL AND WHAT TO DO ABOUT IT

As a health and fitness business owner, I am well aware of the majority of Americans who make a New Years Resolution to "Lose weight", "Eat healthier" or to "Get in shape".  I cringe every time I hear someone say this. Being a Licenced Mental Health Counselor, an Eating Psychology Specialist and a Certified Personal Trainer, I know that any person saying one or all of those phrases is doomed. They will not "lose weight", eat healthier" or "get in shape" next year. How can I be so certain? Because of the way they are stating their goals. These kinds of general goals are never achieved. Defining your goals by following the SMART rule is very important for new years resolutions. 

S- Specific: How many pounds can you reasonable and realistically lose? A safe way to estimate is to assume an average loss of a pound a week. Is it more realistic to have a body composition goal instead of a pounds lost goal (highly suggest this for those over 40!). Be specific: "I plan to reduce my body fat from 48% to 30%." 

M- Measurable: How will you measure this? Do you have a body composition scale or another way to measure it? How often will you measure it? How will you track it? What is the rate of change you are looking for? For example "I want to lose a pound a week at a minimum." 

A: Attainable: Again, setting a pie in the sky goal may make you feel hopeful and fill your brain with visions of you looking amazing in a swimsuit, but we need to bring you back to reality. To safely lose weight in a way that is sustainable (i.e. permanent) you may have to drop your standards a bit. I had a client ask me if she would ever have arms like mine. I said yes, but you may be looking at achieving this a lot further down the road than you may be willing to work at it for. Be realistic. That fad "30 pounds and 30 days" diet may work short term, but guess what, I have a roster full of clients who did those programs (some even several times over) and gained all the weight back plus some. Why? Because that 30-day lifestyle was not sustainable, and I argue, the methods used just are not safe for your health in the long run. Add to the A an accountability partner...actually several accountability partners. Research shows you are up to 90% more likely to achieve your goals if you make them public and regularly update and check in with your accountability partners. So yes, announce it on social media and ask people to hold you to it. And dont get mad at them when they call you out when you post a picture of the 3rd slice of pizza a bucket of fries you are having for dinner. 

R: Relevant:  One of the best excuses I received from a participant for not following the nutrition plan was "The nutrition plan is not conducive to my lifestyle." I had to do a double take and conceded that he was right. Some people just live a lifestyle of drinking beer and eating hot wings. It's their thing and they wouldn't be "them" without this. Look at your goal to fit into that size 2 dress and ask yourself, "Am I willing to give up the specific lifestyle that I have that keeps me from being able to fit into that size?" If the answer is "no", then you need to change your goal. How about a goal of eating on the plan from 7:00 am to 6:00 pm and have a chat window from 7:00 to 8:00 pm and not worry about making a goal to be a certain size, rather, eating healthy most of the time. 

T: Time:  This is a big problem with Americans. Everyone says they don't have time to workout or to meal plan and prep, yet they binge on 6 hours of Netflix on a Friday night. If you dont give yourself a time schedule to achieve your small goals that lead up to your big goal, time will fly by and that goal will stay just as far away as it was a year ago. Schedule time in your day, every day to be active. Schedule time every week to meal plan, grocery shop and meal prep for the week. Your time reflects your priorities. Take a week and just monitor how much you spend watching TV or on social media. I bet its much more than you thought. If you would just cut back on a few hours each week on those sedentary activities and replace them with the activities that will get you closer to achieving your goals, no time is lost. You dont have to "fit in" anything extra in your life, you are just getting rid of some of those time-sucking behaviors that are getting in the way of your goals. 

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 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.

The secret of your future is hidden in your daily routine

" The secret of your future is hidden in your daily routine."  Mike Murdock. 

Here is a very common, almost weekly conversation I have with a person I am coaching. It always follows the same script no matter who I am talking to.

Me: Asking something to the topic of how has your progress been over the last week with your weight loss?

Them: I am frustrated I am not seeing the results I want. 

Me:  Have you been following the eating plan every day.

Them: No plus lots of excuses. 

Me: Have you done all the workouts that were scheduled last week. 

Them: No plus excuses. 

Me: Have you been tracking your food intake and making sure you are falling within the paramaters you need to be in each day.

Them: No, I don't want to track, excuses why they don't track, or something of that nature. 

Me:  (sigh)

EVERY SINGLE WEEK WITHOUT FAIL I HAVE THIS SAME CONVERSATION WITH DIFFERENT PEOPLE. 

Lets go back to that quote. " The secret of your future is hidden in your daily routine."  Mike Murdock. This is the biggest hurdle in peoples way when it comes to achieving fitness and weight goals. They are not willing to make the necessary DAILY CHANGES, LONG TERM to ensure success. Our attention spans are very short. We want quick fixes, instant results, no commitments, I want it all and I want it now. It baffles me every time that a person can be so short sighted to not realize that what we do all day every day is what will determine what we see in the mirror 30 days, 6 months, 6 years and 60 years from now. I get it. I used to do the short term yo-yo diet. Never wanting to commit to giving up the things I loved. But over time that attitude changed. For me, it became a fair exchange. If you truly balance what those things are worth and the toll it takes on our health and self image, I am glad to "go without". Do I go through the drive through every day? Nope. Do I sometimes miss it? Sure! Am I glad I did it? Unequivocally , yes. And guess what? Since it happens so infrequently (I am  talking maybe once or twice a year) that the times that I do get fast food are much more enjoyable and special. (Who can say that about a fast food meal if you are used to having it everyday?). 

So bottom line is, like your retirement fund, your health needs to be viewed like an investment. The little you put in every day will add up to a huge return in the long term. But if you are only committed to investing a little bit here and there for short bursts, your account will never build, and you are going to be sorely disappointed in yourself in the long run.

 Copyright 2018, Fire Team Whiskey, LLC. All rights reserved. 

Make Your Own Fitness Sandbag

FTW Cadre SGT Cory Sanden shows you how to make your own fitness sandbag for functional fitness routines.

FTW Sandbag Instruction:

Purpose:

To increase functional fitness level and core strength for athletic performance. This video will show how easy it can be to make your own workout sandbag from household items or hardware store. 

Benefits:

Increases core strength and stability, flexibility, muscular endurance, mobility and balance.  The sandbag is travel-friendly, safe, cost-effective, diverse, adaptable, and ideal for all fitness levels.

 

Items for DIY FTW Sandbag:

Duffle bag or gym bag

Duct tape

Sand, softener salt, or kitty litter for weight

Ziploc bags for organization of weight

Marker

Handles from exercise bands

 

Directions:

Take your bag and make sure the handles are secure and zipper is functioning.

Fill Ziploc with weight and label the corresponding amount with a marker.

 Wrap all weight in a garbage bag for added protection and cleanliness. 

Put weight in the bag and wrap bag with duct tape if need be for security. 

Label the outside with a strip of duct tape and marker of the total pounds for quick reference.

Copyright Fire Team Whiskey, LLC, 2018, All rights reseved.

So you think you can "target burn" fat?

Many people think that doing more exercises in a specific area will burn the fat in that area. This is not how the body works. Sure, doing a million crunches will help you burn calories, which can, in turn, lead to burning of body fat, but the body doesn't just burn body fat in a specific area. We all have the genetics to blame for a tendency to accumulate more body fat in certain areas of the body, and there is no way to exercise that specific area away. 

The best approach is to do the things you need to do to have the body start using body fat stores as energy. This will not only reduce stubborn belly fat, but also reduce body fat in every area of the body (even the fat you can’t see that is the most dangerous kind of fat, visceral fat, which greatly increases your risk for dangerous health conditions). Here are three tips for getting your body to effectively and consistently burn body fat. 
 

#1: Track your food.  The biggest mistake people make is not tracking what they are consuming every day. Research shows that people greatly underestimate their calorie consumption if they are "just winging it".  There are a ton of apps you can download to your phone and easily and quickly track what you consume on a daily basis. The app should give you a range of suggested daily calorie consumption based on your goals. As a trainer, I suggest that you also track your macros (percentage of protein, fat, and carbohydrates) and keep your daily carbohydrate percentage under 30%. This will keep your insulin levels lower, thus sending the signal to your body to burn fat for energy. This leads to the next tip.

#2:  The only hormone in your body that tells your body to store fat is insulin. Most Americans daily food consumption keeps insulin levels high (a diet comprised mostly of carbs). Think of it like this…you want your body to stop “hearing” the message from insulin to store fat. This means you have to stop insulin form talking to your body. This means you have to stop inviting insulin into your body. Shifting your diet to consuming protien and healthy fats and very little carbs keep the gag on that chatty insulin. The more time you spend without high levels of insulin in your body, the more time your body is spending time in fat burning mode. So you think snatching a candy from your workmate’s candy jar 6 times a day in harmless? Think again….each time you spike that insulin, it can take up to 2 hours for the insulin levels to lower. If you do this 6 times a day times 2 hours, you are spending 12 hours of the day in fat storage mode. Point made.

#3:  Work smarter not harder. As a former endurance athlete, I can attest to spending a ridiculous amount of time each week working out. And I can attest to the fact that my body fat levels did not reflect those hours. I was like many of you thinking the more time I spent in the gym, the more calories I would burn. This is has been by science. A major study research study released in 2017 determined that  humans burn about the same number of calories regardless of activity level.  In other words, exercising more does not significantly increase your daily calorie burn. The body is very good at adjusting and preserving energy. So bottom line is, if you are relying on exercise to “make up for” poor nutritional choices, you are out of luck. Yes, exercise is very important for overall health and does help improve important things related to weight loss, like insulin resistance, metabolic rate and body composition, but it will not be the factor to make you lose a lot of body fat. The only way to do this is with nutrition. You may be feeling very defeated about this news, but I see it as a positive. This means you don’t have to spend hours in the gym! You don’t even have to go to a gym. My rule of thumb is to do something active every day for at least 30 minutes and ensure I am getting some sort of strength training at least 2 days a week. Not because I am relying on it to lose weight, but for the health benefits that come with exercise. So if you hate the gym, that’s ok. Go for a long walk. Try something new like a ballroom dancing class, an indoor rock climbing gym, or try that pole dancing fitness place. Whatever floats your boat and makes you sweat for at least 30 minutes, do it!

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

 

THE FTW 300 CHALLENGE!

FTW Cadre SGT Sanden shows us an amazing strength and cardio workout that is a challenge...a 300 challenge! 300 reps, as fast as you can. Get your timer ready and see if you can repeat next week to beat your time!

FTW 300 Challenge

Summary:   Seven exercises to be completed one after another with designated repetitions and timed from start to finish.  The goal is to complete this routine as fast as possible keeping appropriate form and safety. 

Warm-up: 2-3 minutes of choice

#1. 25 Pullups.  Overhand or underhand. For modification, use assist band or stool/chair. 

#2. 50 Deadlifts.  Barbell or dumbbells with light weights. Start with weight resting in front of Bend knees and stand tall.    

#3. 50 Pushups. Standard military style and modified on knees if needed.

#4. 50 Squat Jumps.  Feet shoulder width apart and squat to jump and repeat.

#5. 50 Flutter Kicks.  Lay on back and use military cadence style for repetitions.

#6. 50 Push Press.  Barbell or Dumbbell with light weights.  Bend knees then press upward extending the arms overhead to straight. 

#7. 25 Pullups. Same as the first set of pull-ups. 

Cool down stretch: 2-3 minutes of choice.

Notes:  Resting is allowed and reps do not have to be continuous to count.  The final number of reps will be 300.  Use a stopwatch or timer from start to finish to track time.  The modified version can do half of the totals listed to complete 150 total reps instead of 300 and then progress up to 300. .

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

4 TIPS FOR SOMEONE STARTING A WORKOUT ROUTINE FOR THE FIRST TIME

#1:  Take a "beginners" version class or one on one session first if you have never done this type of exercise before. The most important thing that I am concerned about when starting someone on a fitness plan in my Program is SAFETY. I want to make sure that I am aware of any restrictions they may have and any prior injuries or medical issues. You need to show up a few minutes before the class or your session and just make sure the instructor is aware of these things. Ask them if they have any tips for you modifying any of the exercises because of your restrictions. 

#2: Get familiar with the class/exercise. If the exercises are something you have never done before, there is no shame in attending a class and just watching first. This will get you more comfortable with the setting, flow and other nuances of the type of class. Also, get help setting up equipment. Spin class is a great example of this. If your bike is not adjusted to your body, you can wreak havoc on your joints and potentially cause injury. Suprise!  A spin bike is not the same as just hopping on your beach cruiser! 

#3 For God's sake it's not a competition!  I will never forget when a client called me after her first new Bootcamp style group fitness class. She was in tears. She had pushed herself so hard in order to keep up with a lady next to her in class that she ended up almost passing out, and then dry heaving, and then crying of the embarrassment. I had to just shake my head and say "I told you so." People get competitive streaks in group fitness classes. They push themselves further than they maybe should because they don't want to look weak next to Ms. Perky Butt or Mr. Big Biceps. Pushing yourself is ok when you are ready for it, but I would highly suggest checking your ego at the door and taking at least the first week a little slow. The problem with going super hard on day one is twofold. First, you could injure yourself. You are just starting your fitness routine, your body may not be ready to be pushed that hard. Second, you are probably not going to be able to walk, lift your arms, or basically do anything for 2 days after going too hard. This is not healthy. Pushing your body so hard to that point will not make you fitter faster. It will just make you insanely sore, and not wanting to go back

#4: Modify!  Ask the trainer to show modifications for each move if it's a group fitness class. As a trainer, I am passionate about everyone, no matter what age, fitness level or medical issues, can do my workouts. I always show modifications for each move. Some trainers are not that vigilant, so remind them, or if they balk, then find another class. Go lighter on the weights for the first week or so and as you get fitter, start stepping it up 2-5 pounds every few weeks.  P.s. All of the Fire Team Whiskey Fitness Protocols show modifications for every single exercise! The .22 Caliber Fitness Program was designed to start someone on their fitness journey. As you complete each Caliber, you will Progress to the next one, gradually and safely taking your Fitness and Health to the next level. 

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

Top 5 Equipment Free HIIT Cardio Moves for Awesome Cardio Gains

You don't have to run like a hamster on a treadmill or spend endless hours running in order to get cardiovascular gains. High-Intensity Interval Training (HIIT) is the training concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly. These intense workouts typically last under 30 minutes. Research shows that the shorter more intense HIIT workouts provide improved athletic capacity and cardiovascular conditioning as well as improved glucose metabolism and reductions the fat mass. The Fire Team Whiskey® Fitness Protocols are all based on the HIIT principal.

Here are Fire Team Whiskey's top 5 HIIT Cardio moves that require no equipment. You can create a HIIT workout under 30 minutes that you can do anywhere from just these 5 moves! Make sure to do a proper warm-up, then set a timer to 30-second intervals followed by 10-second breaks. Do each move for 30 seconds as fast as you can (safely and keeping to form). Take a 10-second break in between each exercise. Once you have completed all 5 exercises, take a 30-second break and then start your HIIT round from the top.  Do 5 rounds of the 5 exercises and you have yourself about a 20-minute HIIT Cardio Workout. Blast some of your favorite workout tunes and enjoy a quick but super-efficient workout.

#1:  SQUAT JUMPS

STAND WITH LEGS HIP WIDTHS DISTANCE APART. SITTING BACK AND DOWN, LOWER THE HIPS TO A HOVER AS IF YOU ARE SITTING IN A CHAIR. KEEP THE KNEES PUSHED BACK BEHIND THE TOES . AS YOU START TO COME OUT OF THE SQUAT POSITION, SWING YOUR ARMS FORWARD AND UP TO HELP DRIVE MOMENTUM AND JUMP INTO THE AIR. LAND SOFTLY ON THE BALLS OF THE FEET WITH KNEES SLIGHTLY BENT. SIT BACK AND DOWN, SWINGING THE ARMS DOWN AND BACK RETURNING TO THE START POSITION. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.    

#2:  SPIDER LUNGE RUNS

LAY PRONE ON A MAT AND RAISE YOUR BODY OFF THE FLOOR WITH WRISTS UNDER SHOULDERS. THE FEET SHOULD HAVE A FEW INCHES OF SPACE BETWEEN THEM, PUSHING BACK INTO THE HEELS WITH THE BODY WEIGHT BALANCING ON THE TOES AND BALLS OF THE FEET. THE ARMS SHOULD BE STRAIGHT AND SPACED WHERE THE WRISTS ARE DIRECTLY UNDER THE SHOULDERS. THE BACK SHOULD BE STRAIGHT, MAKING ONE STRAIGHT LINE FROM HEELS TO THE TOP OF THE HEAD. THE GAZE SHOULD BE ON THE FLOOR.  WHILE MAINTAINING PROPER PLANK FORM, STEP THE LEFT FOOT FORWARD AND TO THE OUTSIDE OF THE LEFT HAND. RETURN THE LEG BACK TO PLANK POSITION. REPEAT WITH THE OTHER LEG. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#3:  SCISSOR RUNS

STAND WITH THE LEFT LEG STAGGERED BACK AND THE RIGHT LEG STAGGERED FORWARD. THE LEFT ARM REACHED UP AND FORWARD AND THE LEFT ARM REACHS DOWN AND BACK. JUMPING STRAIGHT UP, SWITCH THE LEG AND ARM POSITIONS. LAND SOFTLY ON THE BALLS OF THE FEET. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#4:  KNEE DRIVERS

STAND WITH LEGS WIDE APART AND REACH ARMS OVER HEAD LEANING TOWARDS THE LEFT. RAISE THE RIGHT KNEE UP AND ACROSS TOWARDS THE LEFT SIDE OF THE BODY. AS THE KNEE COMES UP, BRING THE HANDS DOWN TOWARDS THE KNEE. RETURN TO THE START POSITION AND SHIFT YOUR REACH TO THE RIGHT.  REPEAT WITH THE LEFT KNEE BRINGING IT TO THE RIGHT SIDE OF THE BODY.  CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

#5:  HIGH KNEE MUMMY RUNS

STAND WITH LEGS SLIGHTY APART ARMS HELD IN FRONT AT CHEST LEVEL. RUN IN PLACE BRINGING YOUR KNEES TO THE NAVAL LINE OR HIGHER. CONTINUE EXERCISE FOR 30 SECOND MAXIMUM EFFORT WORK/10 SECOND REST INTERVALS FOR 5 ROUNDS.

            

              

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

© Fire Team Whiskey, LLC, 2018, All Rights Reserved

Aim High

This quote was in my daily planner for yesterday and it got me thinking. "The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it." Michelangelo.  On a daily basis, we all hear that inner voice that tells us we are going to fail. "Are you crazy! Thinking you can start your own business? You don't know what you are doing!" "You shouldn't try and lift that weight, you are going to be too sore tomorrow from doing that weight." "You shouldn't try that eating plan, you'll never stick to it. And if you do, you never keep the weight off anyway." "You should just stay in this job you hate because of the steady paycheck. You will fail if you try something new." "It's dumb to go back to school now. You will probably just fail out anyways."

Looking back at my own life, most of the lofty goals I achieved were because SOMEONE ELSE believed in me more than I believed in myself. Every time I was pushed towards a higher goal, my self-doubt came in. I could find every excuse to not try, but because I didn't want to disappoint the person pushing me, I went ahead and reluctantly went for it. After that, something amazing would happen. I would quickly find out that I COULD DO THIS! I was actually succeeding! I enjoyed being challenged and doing something scary. I developed a confidence in myself. When I read that quote yesterday, I reflected on this. Every time I aimed low because of self-doubt, but others saw the potential in me and pushed me to aim higher. My father convincing me to enlist in the Army. My first Platoon Sergeant pushing me to compete in the Soldier of the Year competition. My Battalion XO who pushed me to apply for OCS. My TAC Officer for asking me to branch Signal and be a Platoon Leader in his company. My SF buddies who convinced me to join their adventure racing team. I can keep going. Example after example of people in my life, LEADERS in my life who saw the best in me even when I didn't.

This is what I want to pay forward to YOU. This is why I created Fire Team Whiskey®. I want to be that person for you. The Leader who sees the potential in you and pushes you to aim higher. No matter what your internal self-doubt says, or even those people in your life that tell you that you can't lose the weight. You will never be able to meet the standard. That you are a waste of effort. I want to be a voice that is louder than that. I want to inspire you to take a chance, try it and aim higher. I want you to find that YOU CAN. You can hit that target after all. You just needed someone to believe in you more than you believed in yourself at that moment. Now YOU GOT THIS! 

 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved