My Recommended High Quality Nutrition Supplements

Saturday, January 25, 2014

Survival: 4 in 1 Fire Starter Review



4 in1 fire starter from survivalkit.com has a fire starter, saw blade, compass and whistle. Sturdy construction. Worked well. Good addition to my survival kit. Great price.

Eric Dempsey
NASM Certified Personal Trainer
Dempsey's Resolution Fitness

Wednesday, January 22, 2014

Ladies, Don't Worry About Your Coffee Creamer, Think About The Big Picture



Focus on total calories, macronutrient ratio, food choices and water intake. Your coffee creamer can wait.

Eric Dempsey
NASM Certified Personal Trainer
Dempsey's Resolution Fitness

Monday, January 20, 2014

The Key To Meal Prep for Nutrition

You have to have the food on hand and prepared - period!
Check my example video below.



Eric Dempsey
NASM Certified Personal Trainer
Dempsey's Resolution Fitness

PNF Stretching Without a Partner



You don't need a partner to capitalize on the benefits of PNF Stretching.

Eric Dempsey
NASM Certified Personal Trainer
Dempsey's Resolution Fitness

Saturday, January 11, 2014

What causes lower back pain in athletics?


What causes lower back pain in athletics?

              In all my years of training different types of clients, lower back pain has been a constant and frequent detractor from progress for many people. Most athletes and people in general, do not know and are not taught, how to move properly, using the correct form and muscles. Lower back pain will be ever present as long as that continues.

              In the Encyclopedia of Sports Speed, Dintiman and Ward (2011), it states that “the exact cause of most lower back pain (LBP) in the general population remains a mystery. Blaming pressure against a spinal nerve caused by bulging spongy discs is incorrect when a normal back without some degree of bulging is the exception. Other theories suggest that lower back muscle spasms or arthritic spurs on bony overgrowth compress spinal nerves. Trauma of some type in athletes certainly contributes to the condition.”


            I have to disagree with this statement for a primary reason. The statement mentions the general population and not, specifically, athletes. I am not saying that the situations in the statement do not occur, as they most certainly do. However, the general population and athletes are two different animals and their respective causes of lower back pain are, more than likely, from very different sources. There will always be an overlap between the two groups but that is minimal, as the two have very different daily dynamics, affecting their lower backs and resulting lower back pain.

             Concerning what causes lower back pain in athletics, I believe it mostly has to do with muscular imbalances and a missing emphasis, on posterior chain training and development.



                 In the article, Lower Back Savers, by Eric Cressey, he states that “broadly speaking, you can classify the majority of back pain sufferers into extension-based or flexion-based back pain.”

                 Muscular imbalances and inadequate posterior chain development contribute to lower back pain in the general population and with athletes. The athletes conduct very demanding, dynamic movements frequently, whereas the general population is normally less active.


                   Cressey states that “Effectively, the hip flexor shortness and insufficient glute contribution leads athletes to substitute lumbar extension for hip extension in movements such as deadlifting, jumping, throwing, or any other task that requires hip extension.” From my personal experience, this is where I see the majority of lower back pain originating from in athletes,. There are and always will be exceptions. 

                   I see more flexion based lower back pain in the general population clients, who sit for long periods of time and are much less active than athletes.


                   Eric Cressey and Mike Robertson, in their article, Get Your Butt In Gear!, state that “We see tons of injuries to the hamstrings and lower back, but rarely encounter any sort of injury to the glutes. The fact of the matter is that most athletes are tight in the hamstrings, lower back and hip flexors. This collection of problems is related to a lack of strength and motor control in the gluteal muscles. When the hip flexors (antagonists to the gluteus maximus) are overactive, the gluteus maximus becomes weak via a mechanism known as reciprocal inhibition. Furthermore, when our "butt" muscles aren’t up to the task, the hamstrings and erector spinae muscles are forced to work overtime to compensate. This is known as synergistic dominance. This unfortunate cycle often results in injury, or at the very least, sub-optimal levels of performance.”


                   My experiences, with a wide variety of athletic and general population clients, over many years, lead me to believe that the cause of lower back pain in athletics vary but can usually be related to muscular imbalances and inadequate posterior chain training and development. Of course, none of this negates the importance of proper assessment and treatment, from qualified medical professionals.

What can you do to prevent lower back pain?
1. Stretch the tight areas
2. Strengthen the whole body especially weak areas and your core
3. Learn proper form and technique for movement and exercise
4. Activate the proper muscles
5. Maintain a healthy and fit lifestyle once problem areas have been improved

References:

Cressey, E., (2009, May 5). Lower Back Savers. Retrieved from http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/lower_back_savers

Cressey, E., Robertson, M., (2004, Sep 6). Get Your Butt In Gear. Retrieved from http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/get_your_butt_in_gear

Eric Dempsey
NASM Certified Personal Trainer

Friday, January 10, 2014

Running - The Hype Of The Foot Strike


           One of the websites, that I came across while researching foot strikes for a paper I had to write, for one of my Graduate school classes was The Science of Sport. The authors at the Science of Sport apply sports science concepts and insights to the sports news that a person is exposed to every day and to the training and performance challenges that people face, regardless of the sport, or the level that people compete at. Great site! I recommend checking it out. 

            In the article, Running technique – The Foot strike, Tucker (2008) points out that there is no evidence that heel-strikers are injured more, no evidence that mid-foot runners are faster and perform better than heel-strikers. Tucker (2008) argues that most people are not elite level runners and therefore, should not try to mimic elite level runner’s foot strikes.

            “If a runner were to change one thing in their running technique, they should not focus on their foot strike, but rather on where their feet land relative to their body. If you are over-reaching and throwing your foot out in front of you, that’s a problem, but what happens when the rubber meets the road is less relevant” (Tucker, 2008).


             In the study, Foot-Strike Pattern and Performance (Kasmer, Liu, Roberts, & Valadao, 2013), it states that foot-strike classification (forefoot, midfoot, heel, or split strike), gender, and rank (position in race) were recorded at the 8.1-km mark for 2112 runners at the 2011 Milwaukee Lakefront Marathon. A significant difference between foot-strike classification and performance was found using a Kruskal-Wallis test (P < .0001), with more elite performers being less likely to heel strike.



             In Running technique – The Foot strike, Tucker (2008), it states that science simply does not know the right answer, only the possibilities in regards to the best foot strike. I believe that foot strike techniques are relative to the individual. Tucker (2008), states that “most of us are nowhere near the elite level, and we’re often told by experts and coaches that the elite are landing on the ball of the foot or the mid foot, and so we should too”. 

I think this is an issue because as the studies show, most runners are heel strikers. Injuries can happen as a result of rapid changes to foot strike, without properly timed adaptation training. What works best for elite level runners may not be suitable for the average person. I support Tucker’s opinion that people should work on where their feet land relative to their bodies first and then worry about the foot strike.


            When science can prove without a doubt, that mid foot and/or fore foot striking techniques are superior to the heel strike, then people can aspire to mimic elite level runners. Until then I will continue to teach my clients all of the techniques and let them choose which is optimal for their running style. 

Proper form and technique are vital for optimal running performance. This includes the total body concept from head to toe. Posture, alignment, hand and arm swing, stride rate and length, foot strike and breathing are all parts of a runner's training focus. Clothing and shoes should be discussed and reviewed as well. The foot strike is just one part of a much larger animal and there is way too much emphasis put on it now.  

I was an avid runner for 25 years. A bad parachute jump landing ended my regular running days. I used the heel strike out of necessity, due to flat feet. I could not use the other techniques. Fore foot and mid foot strikes during distance runs, hurt my knees. In my prime, I managed to pull off a PR of a 5 minute mile. That was sonic boom stuff for my over 200lb ass. And that was using a heel strike and a wide stride. 



Some people do better with one technique over others. I believe that foot strikes are relative to the individual runner and that they should use the technique best suited for their body type and running style. Just because the fore foot, mid foot, bare foot and minimalist techniques are popular now, it does not mean that they are the best choice for everyone. Use whatever works best for you.                                                                                                         

References

Kasmer, M., Liu, X., Roberts, K. G., & Valadao, J. M. (2013).  Foot-Strike Pattern and Performance in a Marathon. International Journal of Sports Physiology & Performance. 

Tucker, R. (2008). Running technique: The Footstrike. The Science of Sport. http://www.sportsscientists.com/2008/04/running-technique-the-footstrike/

Eric Dempsey
NASM Certified Personal Trainer

Wednesday, January 8, 2014

Online Coaching: Want to get in shape but you live too far away?

Using modern technology, like social media, email, text, facebook, skype, yahoo, facetime and smart phones, I can now help you get in the best shape of your life, regardless of where you live. 


I have created a new program due to a former client's request. She wanted me to make a 6 week home bootcamp program that she could do on her own, at home or in the gym. She wanted accountability and support. She wanted someone to call with questions and weekly check ins. And of course, I added in my nutrition program.

So I created this program for her. And then more people became interested. So now, I'm going to offer it to everyone. 

The 6 week home bootcamp program with online support provides you with a tough, challenging 6 day a week program for 6 weeks. This program is designed to get you in killer shape fast. 


In addition, you have my nutrition program, complete with 2 meal plan example ebooks, a bootcamper's handbook, a food list by macronutrients (protein, fats and carbs), an intermittent fasting guide and tutorial videos. 


But that's not all. You also get unlimited access to me via online or phone for coaching, advice, motivation, support, question/answer sessions, recommendations and accountability.



BONUS: If you enroll now, I'll even throw in 4 more weeks of turbulence training, fat burning, bodyweight workouts for free. That will give you ten weeks of "done for you" workouts. 



You can't beat that! In ten weeks, you could be in the best shape of your life, sporting a sexy hardbody that will turn heads and make you the envy of all your friends. 

Don't delay! Get started on this life changing experience Now!


Eric

Thursday, January 2, 2014

Benefits That I Have Seen From Fitness Training

Over the past 33 years, I have seen numerous benefits, daily, from exercise science, fitness, wellness, and health promotion programs.



Personally, I have benefited from fitness and nutrition training, since I was 12 years old. My personal journey began as a martial arts student. I quickly became aware of the benefits of fitness as part of my martial arts training. Fitness made me a better martial artist. Fitness training allowed me to become more flexible, stronger, faster, have more endurance and overall increased performance. It also allowed me to recover faster from fatigue, ailments and injuries which allowed me to maintain a very healthy lifestyle.  

I participated in intensive martial art training from the age of 12 to 17, when I decided to join the Army. Fitness training allowed me to complete my Army training and proved to be a staple element of my career for the next 20 years.

During my Army career, I sustained many injuries from military combat training, which hampered my flexibility, mobility and the ability to exercise at optimal levels. After I retired and became a NASM certified personal trainer, my fitness programming allowed me to return to a much higher level of fitness and health. I regained most of my flexibility, mobility, strength and endurance and healed many of my previous injuries or at least, kept them in check.


Professionally, I have been training people in fitness and martial arts since age 12. I started training my first youth group class at age 12 and have been conducting individual and group fitness and martial art training ever since.

As a trainer, I help people change their lives every day by implementing fitness, nutrition and wellness into their daily routines. Body transformation, performance enhancement, lifestyle change, energy levels, mood and hormone levels, improved health, self-image and confidence are all benefits of fitness that my clients experience regularly.


Fitness has been part of my life, every day for the last 33 years, both personally and professionally and I witness its powerful benefits continuously. I would not be where I am today without it. I am blessed to be able to share my knowledge and experience of fitness with others, to hopefully enrich their lives, as it has mine. 



Now is the time for you to realize the benefits of fitness and nutrition in your life. Check here to see the latest specials that I am offering in January. 

Eric

January Group Fitness Class Specials


3 specials for you to kick off the new year!

4 week weight loss challenge: Put $25 into the pot and 4 weeks later winner takes it all.

6 weeks of unlimited group class and nutrition coaching with free 1 hour nutrition consult $120

10 Day Fat Shredder Challenge: Beat the challenge and win free training.




New program launched: 6 week home bootcamp program with online trainer coaching and support.
I send you a 6 week workout program that you do on your own. You check in with me as often as needed by phone, txt, email, fb, skype, facetime (however you want) with questions or any help you need. We do weekly or bi-weekly measurement checks and progress updates. We do before/after photos, accountability, support, coaching. We cover nutrition in depth with an included program and anything else you need help with. But you still got to do the work and eat good on your own.

Call or text 706-573-4236 or email at eric@dempseysresolution.com to enroll in any of the offers.

Eric