flexibility

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.

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