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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

Monday, September 16, 2019

Are You Spending Enough Time in the Kitchen?

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Sunday meal prep complete!

Sirloin steak, scrambled eggs, baked chicken tenderloins, and a protein shake.

I enjoy a cup of coffee, while I cook.

Spend more time in the kitchen.

Many people make it to the gym, or to their workout, and then sacrifice all of their efforts, by not allocating time for meal planning and meal prep.

To achieve your goals, which always include burning fat, building muscle, and feeling better; the kitchen is where all of your efforts pay off.

The best workout program, will only produce marginal results, when the nutrition plan fails to support the exercise.

Your body needs fuel!

Home cooked meals take time. Prepping food in bulk is the easy solution. 

The trade off in time vs results are huge. 

Meal planning and meal prep are critical to your long term success.

If you want it bad enough, you will find a way. If not, you will find an excuse.

So hit the kitchen and start cooking, in order to see optimal results.

If you would like to learn more about Paleo, Keto, or Intermittent Fasting, Go Here!.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist

Friday, August 30, 2019

Trap bar deadlift moderate progression program update

Trap bar deadlift moderate progression program update:

Last week was 425.

Tonight I hit 435 and 445. So up 20lbs.

Was contemplating 455, but that violates the program principles. 
I’m pretty sure it wouldn’t have been a problem.

Program says stop with plenty left in the tank. So I did.

Ego was telling me to do it, wisdom was telling me to follow the program.

445 was the first rep that felt like there was some real weight on the bar. 
Still went straight up so no issues.

Back and hip feel good. That’s a big win.

I anticipate that things will slow down now, as I’ve entered the real weight zone.

And that’s ok. Let's see what happens next week.

Eric Dempsey
MS, ISSA Master Trainer

Thursday, August 29, 2019

Prep your meals by cooking larger quantities at one time

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Baked chicken tenderloins in the oven, while cooking steak on the GF grill.

Once the steak is cooked, eggs will be next on the stovetop.

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Prepping food in bulk gives you variety and plenty of food on hand.

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Allocating time in the kitchen is a key to long term success for your health and fitness goals.

Eric Dempsey
MS, NASM Fitness Nutrition Specialist