My Recommended High Quality Nutrition Supplements

Friday, December 19, 2014

Strawberry Pineapple Smoothie

Photo: Watermelon, pineapple, chia seeds, cinnamon and raw honey smoothie.

Watermelon, pineapple, chia seeds, cinnamon and raw honey smoothie, Dice everything up, throw it all in a bullet or blender, add filtered water, a cup of chia seeds, tablespoon of cinnamon and honey to taste and blend away.

Tastes good and is loaded with health benefits. Put down the soda and drink to your health!

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Master’s Degree in Exercise Science from Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Wednesday, December 10, 2014

Avocado High Protein & Fat Shake After Intermittent Fasting

Photo: Today's first meal after intermittent fasting. A shake or smoothie with avocado, extra virgin olive oil, raw egg, plain Greek yogurt, lemon, lime, stevia and filtered water.

1st meal after intermittent fasting (IF) ended today was a smoothie with avocado, raw egg, lemon, lime, plain greek yogurt, extra virgin olive oil, filtered water and stevia. It was thick, creamy and filling. Heavy on protein and good fat and low carb. I do carb cycling by meal and activity level. Low activity level gets low carbs. Great, tasty and quick way to get a big calorie dose.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Saturday, December 6, 2014

Get Your Recipe Hacker Cook Book Now!


Already 15,000 copies for the Recipe Hacker Cookbook have been shipped out during the last 72 hours.

Have you gotten your copy?

As I said, the Recipe Hacker Cookbook promotion ends tonight at midnight (PST). Since all 15,000 physical copies have run out, Diana (the recipe hacker) is making the digital version of her popular cookbook available to you for only $5.95.

That's an insane deal for over 100 healthy, delicious, fat burning meals that are made WITHOUT gluten, grain, soy, refined sugar, and dairy.

...because once the $5.95 promotional offer goes away tonight, the only other way to get The Recipe Hacker cookbook is on Amazon or at your local bookstore at full retail price when it gets released this Tuesday, December 9th.

So grab your copy now at this great price!

Recipe Hacker Cookbook

Eric Dempsey 
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Wednesday, December 3, 2014

The Time Efficient Exercise Intensity for Fat Loss: a brief literature review



The Time Efficient Exercise Intensity for Fat Loss

Eric Dempsey

California University of Pennsylvania

November 24th, 2014

      Obesity has been a growing, worldwide, health concern for the past 20 years. This problem has reached pandemic levels with over 300 million people worldwide, categorized as obese. Obesity has been related to numerous serious other health issues such as cardiovascular disease, diabetes, hypertension, and high cholesterol. One of the mostly widely prescribed non-surgical solutions for obesity has been the combination of diet and exercise. The main type of exercise recommended, has been low to moderate intensity, continuous, steady state, aerobic training. Research has shown that this type of aerobic training or moderate intensity exercise (MIE) burns calories during the training session, and is most effective when done for longer periods of time (Campbell, Wallman, & Green, 2010).

      Time is a factor in exercising and lengthy exercise sessions can cause problems with program adherence. Program adherence is one of the major issues with obese people failing to make progress. An alternative form of training done at high intensity for short periods of time can eliminate the time barrier for exercise. This would increase the likelihood of program adherence. Participating in high intensity exercise (HIE) sessions can maximize oxygen consumption and fat oxidation with short duration workouts. The majority of the fat oxidation and calories burned from HIE training occurs after the workout. This process is referred to as excessive post exercise oxygen consumption (EPOC) (Hazell, Hamilton, Olver, & Lemonb, 2014). This may prove to be useful for people who wish to lose body fat and increase performance but are constrained on time for exercise (Townsend et al., 2013).

Problem Statement

      The purpose of this research is to compare the effectiveness of high intensity exercise vs. moderate intensity exercise, on fat oxidation in non-athletic test participants, in order to determine which intensity of exercise, would deliver the greatest results in the least amount of time.

Literature Review 

Training Intensities Used for Fat Loss

      There have been numerous studies conducted on different exercise intensities to try to determine which exercise intensity level is appropriate for different goals. Many of the studies centered on comparing MIE and HIE forms of exercise training to see which intensity level produced the most body composition change, metabolic change, increase in performance and VO2 max. The results of the studies have been conflicting or polarized into either a MIE or HIE supporting camp. Both methods of training produce results. MIE takes longer time commitments than HIE. One form of training is not suitable for everyone. Having multiple training protocols allows people to use the correct training format to fit their needs (Wallman, Plant, Rakimov, & Maiorana, 2009). HIE may not be suitable for certain types of people although it has been shown to have favorable and safe results with a wide spectrum of people including cardiac rehab patients. MIE can be better suited for those people who have injuries or cannot participate in high intensity effort. When it comes down to the time available for exercise, HIE has been shown to be able to produce viable results in short periods of time, comparable to MIE done for much longer periods (Boutcher, 2011).

MIE

      Moderate intensity exercise requires lengthy periods of time to produce results, usually in excess of thirty minutes per session. Better results come from even longer durations of training such as 40 to 90 minutes at 50 to 75 percent of heart rate peak. Research has shown that MIE performed for 41 minutes, three times a week, for eight weeks, resulted in significant fat loss with test subjects (Eimarieskandari et al., 2012). Dutheil et al. (2013) reported that MIE performed for 90 minutes, four times per week resulted in body fat loss and body composition changes. Another study showed that MIE performed for two hours and 30 minutes, per week for 12 weeks, resulted in significant body fat loss and body composition changes (Hottenrott, Ludyga, & Schulze, 2012). Although results were achieved with MIE in each of these studies, the time involved was significant and lasted longer than 30 minutes.

HIE 

     High intensity exercise is becoming increasingly popular because it provides people with a short, robust method to increase performance and change body composition. HIE normally consists of short, intermittent exercise bouts performed at an intensity level of eighty five percent or above of the lactate threshold velocity (Hottenrott et al., 2012). One study showed that conducting HIE training for 27 minutes, three times a week for six weeks, resulted in significant body fat loss (Hazell, Hamilton, Olver, & Lemonb, 2014). Research by Campbell et al., (2010) reported subjects losing more body fat in the HIE group than the MIE group during a six week period, using two 15 minute sessions per day, five days a week. In another study, HIE training for 20 minutes, three times a week for 12 weeks, produced significant body fat loss (Matinhomaee, Banaei, Azarbayjani, & Zolaktaf, 2014). Additional research used HIE training for 20 minutes, three times a week for 12 weeks, which resulted in significant body fat loss in test subjects when compared to a control group (Heydari, Freund, & Boutcher, 2012).

      Heydari et al., (2012) also reported that HIE training burns more visceral fat than MIE training and that HIE training is optimal due to its low time commitment. HIE training for 30 minutes produced metabolic profile results similar to that of much longer MIE training sessions (Wallner, Simi, Tschakert, & Hofmann, 2014). These research studies illustrate that HIE training can produce significant fat loss results with exercise sessions that last 30 minutes or less.

Excessive post exercise oxygen consumption (EPOC)

     For maximal fat loss to occur, the energy expended during the exercise session as well as the energy expended after the exercise session must be substantial. The oxygen consumed after the exercise session that assists in fat loss is referred to as EPOC (Townsend et al., 2013). Intensity is the only variable reported to impact the level of EPOC after exercise. Higher EPOC levels are associated with increased fat oxidation. (Warren, Howden, Williams, Fell, & Johnson, 2009). MIE training burns the majority of its calories and body fat during the exercise session while HIE training burns most of its calories and body fat, post exercise through enhanced EPOC (Warren et al., 2009).

Conclusion 

     The various studies show that both MIE and HIE training are effective at improving body composition, performance and VO2 max. HIE training can be a suitable alternative form of training for people who do not have the time for longer MIE training (Boutcher, 2011; Campbell et al., 2010; Eimarieskandari et al., 2012; Hottenrott et al., 2012; Townsend et al., 2013; Wallman et al., 2009). HIE training is a time efficient form of training for body fat loss and increased performance (Hazell et al., 2014). The research supports the use of HIE training as a suitable alternative to the normally prescribed MIE training. People who do not have the time or would be unlikely to adhere to longer duration workouts can benefit from HIE training to accomplish their goals.

Clinical Implications 

     This research provides trainers and coaches with the enhanced ability to tailor training programs based upon the client’s needs. By providing a combination of MIE and HIE training programs tailored to the individual, trainers will have the ability to increase performance and body composition results within the training time available to each client (Townsend et al., 2013). HIE training has been reported to lower cholesterol levels and blood pressure in test subjects (Wallman et al., 2009). With the ability of HIE training to burn more visceral fat than MIE training, HIE training may be optimal for decreasing the health risk factors of people with metabolic syndrome and obesity (Heydari et al., 2012).

Future Research 

     Further research is recommended on HIE training in obese populations with longer intervention periods (Wallman et al., 2009). More studies using larger groups, with emphasis on a better understanding of the effects of EPOC, are warranted (Townsend et al., 2013). HIE training for use in doctor supervised, weight management programs needs to be investigated further (Heydari et al., 2012). More research is also recommended on the metabolic and physiological responses from HIE training when compared to MIE training (Wallner et al., 2014). Additional research is also recommended for identifying the optimal work and rest ratios for obese subjects performing HIE training (Wallman et al., 2009).  

References 

Boutcher, S. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 1-10. doi: 10.1155/2011/868305

Campbell, L., Wallman, K., & Green, D. (2010). The effects of intermittent exercise on physiological outcomes in an obese population: continuous versus interval walking. Journal of Sports Science and Medicine, 9, 24-30. Retrieved from http://www.jssm.org/

Dutheil, F., Lac, G., Lesourd, B., Chapier, R., Walther, G., Vinet, A., … Courteix, D. (2013). Different modalities of exercise to reduce visceral fat mass and cardiovascular risk in metabolic syndrome: the Resolve* randomized trial. International Journal of Cardiology, 168, 3634-3642. doi: 10.1016/j.ijcard.2013.05.012

Eimarieskandari, R., Zilaeibouri, S., Zilaeibouri, M., & Ahangarpour, A. (2012). Comparing two modes of exercise training with different intensity on body composition in obese young girls. Ovidius University Annals, Series Physical Education & Sport/Science, Movement & Health 2012 Supplement, 12, 473-478. Retrieved from http://www.univ-ovidius.ro/

Hazell, T., Hamilton, C., Olver, T., & Lemonb, P. (2014). Running sprint interval training induces fat loss in women. Applied Physiology, Nutrition, and Metabolism, 39, 944-950. doi: 10.1139/apnm-2013-0503

Hazell, T., Olver, T., Hamilton, C., & Lemon, P. (2012). Two minutes of sprint-interval exercise elicits 24-hr oxygen consumption similar to that of 30 min of continuous endurance exercise. International Journal of Sport Nutrition and Exercise Metabolism, 22, 276 -283. Retrieved from http://www.humankinetics.com/products/journals/journal.cfm?id=IJSNEM

Heydari, M., Freund, J., & Boutcher, S. (2012). The effect of high-intensity intermittent exercise on body composition of overweight young males. Journal of Obesity, 12, 1-8. doi:10.1155/2012/480467

Hottenrott, K., Ludyga, S., & Schulze, S. (2012). Effects of high intensity training and continuous endurance training on aerobic capacity and body composition in recreationally active runners. Journal of Sports Science and Medicine, 11, 483-488. Retrieved from http://www.jssm.org/

Matinhomaee, H., Banaei, J., Azarbayjani, M., & Zolaktaf, V. (2014). Effects of 12-week high-intensity interval training on plasma visfatin concentration and insulin resistance in overweight men. Journal of Exercise Science & Fitness, 12, 20-25. doi: http://dx.doi.org/10.1016/j.jesf.2014.01.001

Rahimi, R., (2006). Effect of moderate and high intensity weight training on the body composition of overweight men. Physical Education and Sport, 4, 93 – 101. Retrieved from http://facta.junis.ni.ac.rs

Townsend, J., Stout, J., Morton, A., Jajtner, A., Gonzalez, A., Wells, A., … Cosio-Lima, L. (2013). Excess post-exercise oxygen consumption (EPOC) following multiple effort sprint and moderate aerobic exercise. Kinesiology, 45, 16-21. Retrieved from http://www.kif.unizg.hr/en

Wallman, K., Plant, L., Rakimov, B., & Maiorana, A. (2009). The effects of two modes of exercise on aerobic fitness and fat mass in an overweight population. Research in Sports Medicine, 17, 156–170. doi: 10.1080/15438620903120215

Wallner, D., Simi, H., Tschakert, G., & Hofmann, P. (2014). Acute physiological response to aerobic short-interval training in trained runners. International Journal of Sports Physiology and Performance, 9, 661-666. doi: 10.1123/IJSPP.2013-0385

Warren, A., Howden, E., Williams, A., Fell, J., & Johnson, N. (2009). Postexercise fat oxidation: effect of exercise duration, intensity, and modality. International Journal of Sport Nutrition and Exercise Metabolism, 19, 607-623. Retrieved from http://www.humankinetics.com/products/journals/journal.cfm?id=IJSNEM

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Monday, December 1, 2014

Smoothie of the Week: Cranberries



The smoothie of the week is cranberries, blueberries, turmeric, ginger, raw honey, Greek yogurt and filtered water. Full of anti-oxidants, vitamins, minerals, protein and good carbs.

If you want to know more about how to detox your system for health and weight loss using whole natural foods, check out the Detox Challenge.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Saturday, November 29, 2014

Black Friday Deals


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Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Thursday, November 13, 2014

This week's smoothie recipe

Photo: Smoothie ingredients: grapefruit, spinach, plain Greek yogurt, cranberries, lemon, lime, ginger, turmeric, stevia and water.

Smoothie ingredients: grapefruit, spinach, plain Greek yogurt, cranberries, lemon, lime, ginger, turmeric, stevia and water. Peel the fruit, chop everything else up, throw it all in the blender and enjoy.

Tons of health benefits. Dilute with water as this is a very strong blend. Sweeten to taste with stevia.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Monday, November 10, 2014

Detox Water of the Week: Pomegranate


This week's detox water has pomegranate, ginger, lemons and limes. Super healthy way to get more water in each day. Packed with vitamins, minerals and anti-oxidants. Simply chop up the fruits and drop it in a pitcher of water. Let it sit for a few hours and then drink it down. Sweeten with stevia to desired taste.   



Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Wednesday, November 5, 2014

The New 6 Workout Challenge Program is Live! - grab it now on Sale!



Are you ready to beat the holiday weight gain this year?

Then you need to start now!

The New 6 Workout Challenge Program: A 4 week, done for you, do on your own, at the gym, program, with cardio plan and nutrition plan included.


(You get this free plus a free cardio plan)

6 NASM formatted workouts that include 4 stabilization endurance workouts and 2 strength endurance workouts.

The workouts are rotated in different orders over 4 weeks.

Simplicity, variety, and challenge. In 4 weeks you can make big things happen if you stick to the plan.

This program is delivered online through my website via email. Download the PDF files and get to work.

Are you ready to beat the holiday weight gain this year?

Then you need to start now!

This intro sale price won't last long.

Grab it today!

http://dempseysresolution.com/6WC.html

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Tuesday, November 4, 2014

HUGE 25% off Prograde EFA Icon krill oil sale.



Save big on Prograde EFA Icon high quality Krill Oil. Sale ending soon.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Sunday, November 2, 2014

The Wildlife Chronicles of Salem, AL: The cool looking butterfly


I was out in the back yard chopping firewood, when this guy landed on my wheel barrow. 

Very dark but interesting colors. I have no idea what kind of butterfly it is. 

He slowly moved his wings back and forth in the sunshine like he was recharging his batteries. Then he flew off.

I didn't disturb him while he was sunbathing. I just went back to chopping wood. 

Who knows what will be next up for wildlife sightings out here in the Alabama version of Nairobi? 

Stay tuned .    Have a great day!

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Friday, October 31, 2014

Some basic home exercises for injured, older & disabled clients



Here are some exercises that you can do at home regardless of age or fitness level.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Thursday, October 30, 2014

Cage Fighter (53) hits 235lbs on the barbell deadlift.


Cage Fighter (53) hits 235lbs on the barbell deadlift. That's a 35lb PR for her. Great job!

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com 

Wednesday, October 29, 2014

Get a bottle of Prograde EFA Icon made with 100% PURE Antarctic Krill Oil for F.R.E.E!



Prograde EFA Icon made with 100% PURE Antarctic Krill Oil for F.R.E.E! 

You just cover shipping. It was only like $7.45 when I got mine. That is a killer deal for Krill oil.

The smartship option is a convenient service but you can easily shut it off, if you don't want it.


Get yours today. 


Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Sunday, October 26, 2014

This Weeks Detox Water



This week's Detox water has pears, lime, ginger and lemons with a pinch of stevia.
Tastes good and is loaded with health benefits. Chop up fresh pears, limes, ginger and lemons and put it in a jug of filtered water. Let it soak. Then pour a glass and put a little stevia in it. Stir and drink. 

Detox water. Pears, lime, ginger and lemons. Drop the soda and try this for easy weightloss.   #weightloss

Drop the soda and try this for easy weight loss. 

For more detailed detox info look at my 21 Day Detox Challenge Program.

Give it a try.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Friday, October 24, 2014

Free Report: What Your Doctor NEVER Told You About Fish Oil

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We’ve just finished researching and writing a simple (but very powerful) health report that will be sure to ruffle some feathers. You see, most people – doctors included – have no idea the potential dangers swimming inside their bottle of fish oil. If you do just one thing this month to improve your overall health and well-being it needs to be reading every word of this shocking special report TODAY!


Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Wednesday, October 22, 2014

The Danger of Soy on Fight the Fat at Blog Talk Radio



The Danger of Soy

Check Out Fitness Podcasts at Blog Talk Radio with Fight The Fat And Get Fit on BlogTalkRadio

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Tuesday, October 21, 2014

The Way Forward: I Need Your Feedback: Please Take My Quick 10 Question Survey!




Help me plan for the future with this quick 10 question survey! Be honest.

Once I finish Graduate school, I plan on revamping my programs and looking for a Columbus location again.

This will help me plan better programs to serve your specific needs.

Your participation is important and greatly appreciated.

https://www.surveymonkey.com/s/728J8DG

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Monday, October 20, 2014

Are you a busy, hard working person? Why you need to detox!



If you are like me, you have daily stress in your life. You work hard and take care of your family. You are busy and time is precious. The standard American diet is not your friend.

Fast food, high calorie drinks, loads of processed foods, lots of flour, sugar, MSG, nitrates and artificial coloring and sweeteners have led our country to it's current health state. Over 33% of the country is obese and well over 50% are overweight. You might exercise but for many, it's not enough. You need help because your health depends on it.

While these statistics are gloomy and depressing, there is hope. It doesn't have to be this way for you. By making some lifestyle and behavior changes, along with changes to your way of thinking and nutrition program, you can be free of the standard American diet dilemma.

Detox programs have risen in popularity over the last few years. Most include promises of quick weight loss and increased health. Many involve the use and purchase of pills, shakes, creams and potions, with a lot of starving. I do not agree these type of programs at all.

That is why I decided to find a detox program that is healthy and involves whole food nutrition without the use and purchase of the quick fix extras. My detox program is an elimination based, whole foods program that has 3 levels and is Paleo friendly.

Your body builds up and retains toxins which lead to inflammation which causes health issues. To give your body and organs a break and a period of cleansing and healing, eliminating the ingestion and accumulation of toxins aids in reducing inflammation. By simply altering your food intake by eliminating toxic and inflammatory food, you can begin the process of cleansing and healing. Your body will process out more toxins and you will begin to look, feel and perform better. You do not have to starve yourself. Eating foods rich in antioxidants, vitamins and minerals, with the right macronutrient levels of protein, fat and carbs, while maintaining a good level of hydration will quickly cause positive changes in your body. I always sum it up by saying that you need to eat the right amount of the right foods at the right time.

If you try my program for 21 days, you will be amazed at what you can achieve by simply making some changes to your eating. You don't need to starve, take pills, creams, shakes and potions. You just need to eliminate some types of foods that are toxic and inflammatory. The three levels of my program give you choices and the ability to try the program 3 separate times.

With my program you can expect to lose some pounds and inches while increasing your health and energy levels by eating good food. Some people have lost up to 20lbs on this program in three short weeks. Wouldn't that be cool? But in three week, if you lost any amount while becoming healthier and feeling better, it would be worth the low price of the program.

I only promote and sell programs and products that I believe in. This is one of those programs. You can do this detox program on your own, by yourself or you can do it with my support group and in conjunction with one of my fitness programs.

Take a look and see if this is something that could kickstart your journey towards health and fitness. You are worth it. Health is the most important gift that you can have. Start getting healthy today by joining the others who have made positive, life changing improvements with my program. Yesterday you said tomorrow. The time for health, energy and wellness is now. Click on the link for more details.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness

Saturday, October 18, 2014

The Wildlife Chronicles of Salem, AL: Woody Woodpecker



Several times a week, while sitting at my desk, typing papers for my Graduate degree classes and studying peer reviewed, scholarly articles and scientific studies, I hear this unrelenting knocking or tapping noise. It sounds like someone tapping a piece of wood with a metal rod. Tap, Tap, Tap......
It goes on for quite awhile to the point where it breaks my concentration and warrants investigation.



So I go outside to the large pine trees in front of my house and look around. Sure enough, Tap, Tap, Tap...... Then I see the culprit. A woodpecker of all things. Makes perfect sense of course. Now I have tried to get pictures of him. They come out blurry and out of focus because Woody does not like photo shoots. So I was forced to scour the web to find pics that resemble my particular brand of Woody.

Searching through several websites, I found a couple of possible suspects on www.outdooralabama.com. It appears that my Woody is either a Hairy woodpecker or a Downy Woodpecker. They look very much alike. And my Woody looks like both of them. I will conduct surveillance on Woody, the next time he is knocking on my tree. Hopefully, I will be able to make out some finer details to narrow down this mystery. And hopefully I'll be able to get my own pic of him. 

I don't really mind his knocking anymore, now that I know who it is. Nature is a wonderful thing most of the time, except for like the big ass tornado that almost blew my neighborhood away a few months ago. Woody is a good addition to the cast and characters that make up the wild circus outside my house. Who will be the next to make the list? Stay tuned to find out. Until then peace be with you and all that.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Thursday, October 16, 2014

Fit Facts and Figures: How Exercise Improves Immune Function




How Exercise Improves Immune Function


The Immune System

For many of us, the immune system seems like a bit of a mystery. The immune system is large

and complex, and performs a wide variety of functions. Scientists and researchers are constantly

studying the immune system and making new discoveries.

Some of the factors that influence or affect the daily functioning of your immune system include

your age, gender, eating habits, medical status and fitness level.

Did you know that your skin is part of your immune system? Our skin is our first line of defense,

acting as a physical barrier to all the things in the world that can do harm to our body and make

us sick, such as bacteria and viruses.

White blood cells are another vital part of our immune system. There are many different types of

white blood cells that circulate throughout our body, playing different roles and all

communicating with one another.

A lesser known, but equally vital part of our immune system are hormones and cytokines.

Hormones and cytokines are important because they help cells communicate and help initiate

immune system defenses.

We don’t always think about it, but our immune system does a lot of great things every day to

keep us in good health. The immune system:

• Fights colds and flu viruses

• Deals with bacteria and viruses we may come in contact with

• Fights "bad" cells that form in our body (e.g., cells that could mutate and be cancerous)


Many Factors Influence Immunity

Your immune system is influenced by many things and will change throughout your life span.

Immune systems function differently for men and women, and vary from infancy to childhood,

and through adulthood. For pregnant women and older adults, changes to the system can be more

noticeable at times.

Your health can affect your immune system and vice versa. If you have a health condition, parts

of your immune system may not be working well enough or perhaps too well in some cases.

All aspects of our lifestyle can have an effect on our immune system, including the amount and

type of medications we may take for minor or major health conditions. Different aspects of our

lifestyles can also influence the immune system, including diet, stress levels and physical activity

levels.

SOURCE: Healthy U, Exercise and Our Immune System, Retrieved on March 4, 2014, from,

http://www.healthyalberta.com/1260.htm


Can Exercise Help?

Battling another cough or cold? Feeling tired all the time? Taking a daily walk or following a
simple exercise routine a few times a week may help you feel better.

Exercise not only helps your immune system fight off simple bacterial and viral infections, it
decreases your chances of developing heart disease, osteoporosis, and cancer.

We don't know exactly how exercise increases your immunity to certain illnesses, but there are
several theories.

• Physical activity may help by flushing bacteria out from the lungs (thus decreasing the
chance of a cold, flu, or other airborne illness) and may flush out cancer-causing cells
(carcinogens) by increasing output of wastes, such as urine and sweat.

• Exercise sends antibodies and white blood cells (the body's defense cells) through the
body at a quicker rate. As these antibodies or white blood cells circulate more rapidly,
they could detect illnesses earlier than they might normally. The increased rate of
circulating blood may also trigger the release of hormones that "warn" immune cells of
intruding bacteria or viruses.

• The temporary rise in body temperature may prevent bacterial growth, allowing the body
to fight the infection more effectively. (This is similar to what happens when the body
has a fever.)

• Exercise slows down the release of stress-related hormones. Stress increases the chance
of illness.

SOURCE: National Institutes of Health, Exercise and Immunity, Retrieved on March 4, 2014, from,
http://www.nlm.nih.gov/medlineplus/ency/article/007165.htm
Study Proves Exercise Boosts Immune System

The more physically fit and active you are, the less likely you are to suffer colds in the winter
months. That's the conclusion of US researchers, who studied about 1000 adults and found those
who exercised the most were least likely to suffer from colds in the winter months.

The researchers, from the Appalachian State University and the University of North Carolina,
have published their results online in the British Journal of Sports Medicine. They followed a
group of 1002 healthy adults aged from 18 to 85 years, over a 12 week period during the US
autumn and winter seasons in 2008.

At the beginning of the study, the subjects were examined, and questioned on their diet and
lifestyle, including how much exercise they did and how fit they perceived themselves to be.
Then, every day over 12 weeks, each participant reported any symptom of respiratory illness
they experienced (such as sneezes, coughs, fever or other symptoms) and its severity, according
to a standardized scale called the Wisconsin Upper Respiratory Symptom Survey.

Over the 12 weeks, the subjects reported experiencing symptoms of an upper respiratory tract
illness (URTI) on average for 13 days in the winter and 8 days in the autumn. But those who
were fit and exercised frequently were much less likely to develop a cold, and when they did, it
was much less severe.

Those in the top quarter for fitness levels (who did five or more days of exercise a week)
experienced 43 % fewer days with URTI symptoms than those in the lowest 25 % of fitness
levels (who did one day or less of exercise). And when they did get cold symptoms, the
symptoms were less severe. URTI symptoms were 32 % less severe in the top 25 % of exercisers
compared to the bottom 25 %.

(The researchers adjusted for various other factors that can affect immune response such as
mental stress, lack of sleep, poor nutrient status, and old age.)

Previous studies have also shown this relationship between fitness and reduced incidence and/or
severity of URTI symptoms, the researchers say. Exercise appears to reduce URTI incidence
anywhere from 18 to 67 per cent they say, depending on the study.

The precise nature of the link between exercise and increased immunity remains a mystery, but it
could be that each bout of exercise causes a transient increase in immune system activity,
increasing the numbers of white blood cells and immunoglobulin in the blood, which acts to
reduce a person’s susceptibility to disease the researchers suggest.

Associate Professor Stephen Turner from the Department of Microbiology & Immunology at
the University of Melbourne says he's not surprised at the findings. "As a general rule the
healthier you are, the easier you'll find it is to fight off infections", he says. “The effect may be
hormone-mediated. 

We know that people who exercise regularly have lower levels of stress hormones in the blood, and there's a definite link between low levels of stress hormones and improved immunity", he says.
Although it's impossible for most people to avoid catching colds altogether, the findings do
suggest that regular exercise can reduce a person's chances of catching a cold, and/or reducing its
severity if they do catch it.

SOURCE: ABC Science, Study Proves Exercise Boosts Immune System, Retrieved on March 4, 2014, from, http://www.abc.net.au/science/articles/2010/11/02/3054621.htm

Time to Get Moving

In general, it’s fair to say that research has shown that regular, moderate physical activity can be
beneficial to your immune system.

If you are just beginning to exercise more often, here are some tips:

• Take your time. Your immune system and the rest of your body will need time to adapt to
regular exercise.

• Start at a duration and intensity level you can easily manage. For some that may be 30
minutes, for others, it may be 10 minutes.

• Keep in mind that positive changes in your immune system are just one small additional
benefit you will get from regular exercise. There are many other health benefits as well,
such as improved cardiovascular fitness and endurance, and improved flexibility, muscle
strength and balance.

For people who exercise regularly, here are a few pointers:

• Light and moderate exercise won’t be harmful, and in some cases may make you feel
better when you are feeling a little under the weather.

• It’s okay to have a heavy workout, but it’s not necessary to do a heavy workout every
day. Your body and immune system need a chance to rest and return to a normal state.

For athletes and those who train hard (at high intensity levels):

• When you are following a heavy training regime, keep an eye on your health (e.g., watch
for signs of feeling worn out or cold/flu symptoms) and try to minimize other risk factors
for colds and viruses.

• Research has shown that consuming carbohydrates before a heavy training session may
help to ward off drastic immune changes, making you less susceptible to colds.

• Other research has shown that vitamin C may also help to ward off drastic immune
changes.

If you are feeling unwell, it may be best to delay your heavy training session until you are feeling
better.

SOURCE: Healthy U, Exercise and Our Immune System, Retrieved on March 4, 2014, from,
http://www.healthyalberta.com/1260.htm

For More Information

• Medline Plus – National Institutes of Health
http://www.nlm.nih.gov/

• The President’s Challenge Program
https://www.presidentschallenge.org/informed/digest/
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Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science at Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Thursday, October 9, 2014

Wheel Barrow Training for Fitness

Photo: Cage Fighter working the 250lbs of concrete with the wheel barrow

It may seem unlikely that a wheel barrow could have any use in fitness training. But it actually is a great fitness tool. Of course, you have to put considerable weight in the wheel barrow in order to get any real benefits.

My wheel barrow has 250lbs of concrete in it. This is heavy enough to challenge you while light enough for you to move quickly. The weighted wheel barrow works on cardio, core, upper and lower body and grip / forearm strength.



Moving in a straight line for varying distances as fast as you can without losing stabilization is a great workout. The turns have to be controlled so that you don't dump the wheel barrow. And like any resistance training tool, it is adjustable for different resistance loads.


So if you have access to a wheel barrow, give it a try. You will be surprised at how challenging the workout can be. 

Eric Dempsey

Master Sergeant, U.S. Army Retired

NASM Certified Personal Trainer and Weight Loss Specialist

Graduate Student in Exercise Science at Cal U.

Dempseys Resolution Fitness

www.dempseysresolution.com

Thursday, September 25, 2014

This Guy Lost 30 Lbs of Fat With Prograde’s Help


Recently, Prograde sent out a phenomenal fat loss story. And I wanted to share it with you. Take a look below:


I want to share with you Troy’s story. Troy noticed that his fat loss and results in the gym started to slow down to a snail’s crawl.

However, in just 6 short weeks, he had dropped 20 lbs. and was looking and feeling his best.

At the end of 12 weeks, he has lost a total of 30 lbs. and “had shoulders and legs like never before.”

What was his secret?

Discover How Troy Lost 30 lbs. In 12 Weeks (plus other awesome success stories)

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Tuesday, September 23, 2014

Sale Day! Check out these great savings on my recommended brands




use the coupon code dent30 at checkout

to save 30% on your entire order today 

---------------------------------------------



Stock up on your favorite Prograde products 

and use SAVE20 at checkout 
to take 20% off your entire order.



 ---------------------------------------------




Use the following discount code at Personal Trainer Food to get $50 off Personal Trainer Food!


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I'm still waiting on a Columbus location to launch my 21 day detox challenge program but in the meantime if you want to do it on your own, you can check it out here:

21 Day Detox Challenge Program


Have a great week and don't forget to come try a free workout!


Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Monday, September 22, 2014

Self Myofascial Release using a kitchen rolling pin




A simple rolling pin from your kitchen can work wonders for mobility.


Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Sunday, September 14, 2014

Wildlife Chronicles of Salem, AL: The Spiny Orb Weaver Spider



Today, I encountered a new spider that I had never seen before. Big web started on my porch, not exactly convenient for passing through. Make you an instant ninja master when you walk into a big web. This spider has quite the unique shape. Pretty cool looking actually. Tiny and harmless. I told him to build his webs off the beaten path and eat as many bugs as he could. Who knows what will be next? .... Stay tuned for the next sighting.

Found some interesting info and pics here: http://www.spiderzrule.com/jewelspider.htm

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Thursday, September 11, 2014

Lose 15lbs in 21 Days? Are you up to the challenge?


Karen Hongslo lost 15lbs in 21 days! How much will you lose?



21 Day Detox Challenge Program is live online. Save $20 off with introductory sale. Limited
 time offer of $29. Regular price is $49.

This is a whole foods elimination based detox program. No pills or potions or drinks to buy. Learn about inflammation and toxicity and its effects on your health and weight loss.


With this program, you receive a webinar video, detox manual, grocery lists, meal plan examples, recipes and 21 motivation and detox tips. All downloadable online. No products are shipped.

Future challenges will have prizes for the challenge winner and onsite meetings. A Columbus location is being worked on. But this is an easy to follow, done-for-you program that you can do anywhere.

This is a great healthy program to kickstart your weightloss journey

http://www.dempseysresolution.com/detox.html

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Tuesday, September 9, 2014

Prograde Store Wide 20% Off Sale



Prograde Sale on all products -save 20% when you use the coupon code SAVE20 at checkout. Prograde workout is a great post workout drink that my clients and I have used for years. If you haven't tried it, I recommend taking advantage of this sale to check it out.
Prograde Workout Post Workout Drink




Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student in Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Monday, September 8, 2014

Avoid pasta with spaghetti squash



If you are trying to get in shape, pasta may not be the way to go. Natural unprocessed carbs are far more beneficial for you as fuel for the human machine. Spaghetti squash is a great substitute for pasta and regular spaghetti. 

To prepare a spaghetti squash, simply cut it in half and scrape out the guts. I take the seeds out of the guts and eat them as well.


Then you put the pieces face down in your baking sheet. 


Then I bake it at 400 degrees ( I just bake everything at 400), for 1 hour and 10 min or until it is soft. Once it is cooked, I take it out and let it cool for a few minutes. Then take a fork and scrape out your healthy spaghetti. 


You can make your own healthy sauce or use it however you want.


Give it a try if you haven't. There are many different ways to cook it. This is just how I do it. Simple and effective. Hope this helps. Keep exploring new ways to include healthy and fit into your life. 

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com

Sunday, September 7, 2014

Wildlife Chronicles of Salem, AL: Enter the Green Frog



So I was bringing in groceries from the car and I noticed this little guy on one of my front porch chairs. Small and green with his sticky looking little feet. I have seen a bunch of different frogs and toads but never a green one. I looked him up online and saw a match for the American Green Tree Frog? So I'm assuming that is what he is. I told him I have great expectations of him and that he had better eat all of the bugs around the house and I left him to it. What will be next? Out here, who knows! Stay tuned for the next creature to appear.

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Graduate Student In Exercise Science At Cal U.
Dempseys Resolution Fitness
www.dempseysresolution.com