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Wednesday, September 23, 2020

10 Health Benefits of Honey Dew Melon


Eric Dempsey

MS, NESTA Certified Sports Nutrition Specialist

Dempseys Resolution Fitness

Wednesday, September 9, 2020

Learning never ends

And the biannual recertification process is finally complete.
The heavy dose of academics has fried my brain once again.
I'm good for another 2 years.
I've completed this process 8 times now.
I've been certified by the National Academy of Sports Medicine (NASM)
as a certified personal trainer, for 14 years now. This is my primary certification. But I have dozens of others accumulated over the years.

And yet everyday, I learn something new, and realize that I am merely a beginner, still a white belt, in the vast complicated realm of physical culture. You are truly finished if you stop learning or refuse to learn anymore.

Nobody cares about how many certifications, diplomas or decades of experience that I have. People only care about how much I can do for them, for the least amount spent. More than 6 out of every 10 people in our country are overweight or obese, with the children's numbers rapidly closing the gap. And yet they still know it all and refuse to listen. They all flock to the shiny new quick fix shortcut program or potion like moths to the flame. I do not put all of this effort in for those people. I can't save them or help them. They are lost already.

I do what I do because out there wandering in the shadows, there is a person seeking the truth, looking for answers, wanting to do it right. A person who is tired of being lied to, tricked and scammed. A person who wants to learn, and values knowledge and experience. A person who wants to be more, be better, fitter, and healthier. A person who wants to rise to the true level of their God given potential. A person who realizes that diligent study and hard work are the not so secret keys to success. I'm here to help that person. Because that person is me.

Eric Dempsey

Thursday, June 4, 2020

Do you really have a handle on your nutrition plan?

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Quick meal: baked chicken breast, mixed nuts and seeds, and spinach.

Cooking the chicken in bulk allows me to create these meals very quickly.

The tradition of cooking each meal individually is time consuming and resource intensive.

Most people are busy and often skip this for a fast food option. That leads to body composition and health issues, when done for too many consecutive weeks.

Cooking in bulk and meal prepping, as part of your comprehensive meal planning, eliminates the need for reliance on fast food.

I can have 10 of these meals ready to go in Tupperware containers in a very short amount of time.

Some people think that I post my meal pics because I think that someone cares about what I have for dinner. Trust me, I know that nobody cares about what anyone has for dinner.

It may surprise some of you to know that I am a certified nutrition coach and weight loss specialist, amongst many other additional certified specialist titles. I have been teaching, coaching, and mentoring clients in nutrition, fitness, health, and wellness for many years now.

When I show you a pic of a meal, I'm showing you an example of a proven solution. If you struggle with weight management issues, I would recommend trying to use my meal pics as an example. In a few weeks time, you would see some dramatic progress, especially when combined with a challenging exercise program. - which of course, I also coach clients in.

If you think you have a handle on your nutrition plan, but are not making the desired progress which you seek, ask yourself the following 4 questions:

1: Do you have a clearly defined goal? If not, you need to create one using the SMART method ( specific, measurable, attainable, realistic, and timely ). Find your "WHY".

2: Based upon your goal, what is your optimal daily calorie intake? You should also know what your current daily caloric intake is, and the difference between the two that you have to adjust for.

3: Based upon your goal, what is your optimal macronutrient ratio of protein, fat, and carbs? You should also know what your current daily macronutrient ratio is, and the difference between the two that you have to adjust for.

4. Based upon your goal, what type of exercise, lifestyle and mindset changes are required? You should know where you are at, so you can determine what changes are needed.

If you do not know the answers to these questions or how to find / calculate the answers to these, then it's safe to say that you do not have a sufficient grip on your nutrition plan.

I teach clients how to specifically create their individual nutrition plans based upon their specific goals.

There is a lot more to it than to simply "eat less and exercise more". Over the last few decades, I have rarely ever seen any of my clients succeed by starving themselves and doing more cardio. However, I have seen that plan fail repeatedly, time and time again.

So no, I don't post my meal pics because of my delusional assumption that you want to see what I had for dinner. I post my meal pics so you can see a variety of proven meals which can help you reach your goal.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Tuesday, February 18, 2020

Body Composition Tracking for Health and Fitness

Body composition tracking is an effective way of using analytical data to assist you in reaching your goal.

For some reason, the debunked calorie deficit "eat less and exercise more" method of weight loss has been on the rise once again.

Body weight equals the sum of your combined lean body mass and fat mass (apples and oranges).

There are numerous methods available to track your body composition.

When you track data, you can make necessary, and timely adjustments to your fitness and nutrition program so it puts you back on track, or keeps you on track, as you proceed toward your goal.

Blindly losing weight can cause you to lose an excessive amount of lean body mass, while retaining and sometimes even gaining body fat.

Regardless of your goal, burning fat, while retaining or gaining lean body mass, is the optimal path towards victory.

So if you aren't tracking calorie intake, and body composition levels, and you aren't reaching your goal, consider tracking your numbers, at least periodically, so that you can make adjustments as needed.

It is very important for us to maintain or build lean body mass, while decreasing our body fat levels, especially as we get older.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Wednesday, November 27, 2019

Add Flavor to Your Water the Natural Way

Drinking a gallon or more of water every day can get old quick.

And while the benefits of drinking water are many, sometimes it is challenging.

A simple, healthy technique that I use is to flavor the water with freshly squeezed fruit juice and stevia.

I also use infused water with fresh slices of fruit, and a variety of smoothies.

This allows you to get your water in, stay hydrated, while getting in a variety of vitamins, minerals, antioxidants, and electrolytes.

I use raw honey or stevia for a little added flavor.

Nutrition is the long game of life, not a post holiday quick fix.

Find ways to make consistency more achievable with your food and water habits.

This is one way that works for me. Give it a try.

If you would like some ideas and recipes for infused water and smoothies, 
check out my e-book here.

Eric Dempsey
NASM Fitness Nutrition Specialist

Monday, September 30, 2019

Why Mindset is the Most Important Aspect of Wellness

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During this morning’s coffee and SLLS halt, I reflected on a question regarding what is the most important aspect of overall wellness.

In my wellness system, which I teach, the four cornerstones of wellness are mindset, lifestyle, nutrition, and fitness.

I have listed them in their order of importance, in relation to overall wellness.

Mindset is the number one, because without the proper mindset, a person will rarely make the necessary changes, and take the required action, to facilitate success with the other three.

I tell my clients that you have to get your mind right, before you worry about whether or not your coffee creamer is the culprit behind your weight gain, and lack of progress.

You have to zoom out, and look at the big picture, before you dive into the weeds, worrying about your ranch salad dressing.

There are usually much bigger, and more obvious issues, surrounding a person who struggles to make progress.

Once your mindset is on track, you move on to lifestyle assessment and so on.

Don’t worry about the micro, until you have the macro sorted out.

Go hit the weights and have a great day!

Eric Dempsey
MS, ISSA Master Trainer

Wednesday, September 18, 2019

Micro Meals for Fat Loss

One of the easiest, and most effective methods, to rapidly kick start
your fat loss journey, is the micro meal method.

The micro meal method consists of eating multiple small meals, that
contain all three macronutrients, which include protein, fat, and carbohydrates.

This methods is very simple and requires no counting of grams or calories.
For my example, I use chicken for the protein, almonds for the fat, and spinach for the carbs.
Yes, vegetables are carbs. They are fibrous carbs.

You simply eat a small piece of chicken, some almonds and a small handful of spinach.
Do this every 45 minutes, for about 3 days straight. You will see some pretty awesome results.

I have used this method for decades myself, and with clients for many years.

The thermic effect of feeding, combined with the constant intake of good macronutrients, allows your body to shed fat while retaining lean body mass.

You can eat different foods each time, if you have it available. I just use my example as its easy and quick. I set out a container with bite size chicken chunks, a bowl of almonds, and a container of spinach. I file by and eat a little of each, and then go do some work.

Then, I'll take a short break, file by again and eat some more. I always drink some water each time as well to help get my water intake in. I do this sequence all day, about every 45 min, for three days straight. It works great over a weekend. I'll usually start on a Friday, and end it on Sunday night.

Then I'll go back to my regular intermittent fasting (IF) schedule. I use the 16/8 protocol for IF.

This method can work with vegan, keto, and paleo style diets. You simply adjust the macronutrient sources.

If you would like to learn more about IF, Keto, or Smoothies, you can check out my e-books here. 

Give this method a try and see how it works for you.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist
Dempseys Resolution Fitness

Get Your Copy of Intermittent Fasting Deciphered Here