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Friday, June 27, 2014

Health and Fitness Mindset



Living a healthy lifestyle will play the primary role in all aspects of your life. This includes your ability to be successful, happy, and healthy. Your career, your hobbies, and your day to day
activities in general will be more fruitful if you are living a healthy lifestyle overall. Everything for which you endeavor may come to you easier, and you will experience less stress during your
efforts to obtain it.

The foundation for your quality of life includes the three basic principles of living a healthy lifestyle. These are mindset, fitness, and nutrition. The three of them work and operate together
as a circle that should not be broken. Each plays into the other, and as a whole, the three of them play a huge role in your life. 


SOURCE: St Croix Health and Fitness, Healthy Lifestyle Basics – Mindset, Fitness and Nutrition, Retrieved on May 16, 2014, from, http://stcroixhealthandfitness.com/healthy-lifestyle-basics-mindset-fitness-and-nutrition/

Why do some people seem to lose weight easily while others fail year after year?
• Is it genetics? Money? Willpower?
While it’s true these may play a small part, there’s something else that has a much larger role.
• It’s mindset. 
And yours may be holding you back.

What is “Mindset?”
Mindset is a belief about yourself and your most basic qualities.
Stanford University psychologist Carol Dweck, who wrote a book called Mindset: The New Psychology of Success, says there are two different types of mindsets: fixed and growth-oriented.

People with a fixed mindset think talent alone creates success. When faced with a challenge, they tend to take the easy way out to avoid failure and embarrassment. This is a psychological
principle known as self-handicapping.

People with a growth mindset believe they can improve their abilities and create successes by working hard, practicing, and learning. They take on challenges even at the risk of failing. They
embrace failure because they know they’ll learn valuable lessons from it.


Get America Fit

How Mindset Affects Your Health

Research shows your mindset can profoundly impact your life—especially your health. Here are several studies that prove it.

In a study published in the journal Psychological Science, hotel cleaning crews were told that the work they do (cleaning hotel rooms) is good exercise and satisfies the Surgeon General’s
recommendations for an active lifestyle. Subjects in the control group were not given this information. Four weeks later, the first group perceived themselves to be getting significantly more exercise than before. As a result, compared with the control group, they showed a decrease in weight, blood pressure, body fat, waist-to-hip ratio, and body mass index. Mindset alone caused physiological changes in their body.

In another study published in the journal Health Psychology, participants were divided into two groups. Each group received a 380-calorie milkshake but one group was told they were drinking
a 620-calorie “indulgent” shake and the other was told they were drinking a 140-calorie “sensible” shake. The researchers then measured participants’ levels of ghrelin, a hormone that stimulates your brain to increase appetite.

Those who thought they drank the 620-calorie shake experienced a dramatically steeper decline in ghrelin after consuming the shake. The study authors concluded that “Participants’ satiety was consistent with what they believed they were consuming rather than the actual nutritional value of what they consumed.”

In other words, your mindset about a particular food can affect your hunger and levels of fullness. If your mind tells your body you’re drinking a “skinny” shake, you won’t feel as full.
You CAN use your mindset to lose weight, get fit and be healthy.

Finally, in a study published in the journal Clinical Psychology Review that looked at the science of optimism, researchers found that an optimistic mindset can lead to better health outcomes too
– optimistic people tend to be healthier on average.

How To Change Your Philosophy and Mindset Affects Your Health

So the science clearly tells us that your mindset can have a dramatic impact on your health. The question is, how do you change a mindset that may be holding you back?

This is what Dweck suggests in her book:


Step 1. Recognize fixed mindset thinking.
Even if you have a growth mindset, that pesky little fixed mindset voice will sneak its way inonce in a while. You know … the one that produces these types of thoughts:
• “I have bad genes, there’s no way I can lose that much weight.”
• “What if I fail?”
• “I don’t want to embarrass myself.”
• “I don’t have the willpower to stick with a healthy diet.”
• “I’m just not as smart/lucky/talented.”
When this happens, simply recognize and accept it. Then do this …

Step 2. Reframe negative, fixed mindset thinking with a growth mindset voice.
Once you recognize a fixed mindset thought, you have a choice: believe those negative thoughts
… or reframe them. For example:
• “No excuses this time … I’m getting started.”
• “If I fail, it’s okay. Great accomplishments don’t happen without risk.”
• “Forget diets. I’ll take it slow and making eating healthy a lifestyle.”
• “If I don’t know how to do something, I’ll learn.”

Step 3. Take action.
Once you reframe a fixed mindset thought, the next step is to take action.
Here are some strategies that will help you:

1. Write it down. One of the most effective ways to improve your philosophy and mindset is to keep a journal or planner. Use it to capture your thoughts, plan your day, and track your goals.

For example, here’s what I do:
• At the start of every day I write a positive quote at the top of my daily planner (today’s
quote is “Life is 10 percent what happens to me and 90 percent how I react to it”). 

• Next, I write down everything I plan to do over the course of the day to accomplish my goals (for example, “Write new blog post, network with 3 people, lift weights for 45 minutes, find recipe for healthy dinner”). 

• Then, I evaluate what I accomplished at the end of each day.
Writing things down feels good, and it’s proven to help you cultivate positive mental and physical changes in your body. In one study, participants wrote for 20 minutes each day for three consecutive days about either a positive life experience or a control topic.

Three months later, the students who wrote about positive experiences had improved physical health and higher levels of focus – just from writing about it. That’s powerful stuff. 
If you want to change your mindset, write.

2. Embrace learning. We all consume massive amounts of information every day. You have a choice whether that information helps you or holds you back. Checking your Facebook page 10
times a day may be mindless fun, but what if you spent that time reading books that helped you cultivate a growth mindset?

I recommend Mind Is The Master by James Allen, Think and Grow Rich by Napoleon Hill, The Power of Habit by Charles Duhigg, and Make Today Count by John Maxwell. Even if you don’t like to read, buy audio books and listen to them while you drive. Imagine the impact those books and others you’re interested in can have on your mindset over time. 

3. Take calculated risks. Whether you want to start your own business or get in the best shape of your life, ask yourself this question: will you be better off by never starting or by taking a
chance and risking failing?

It’s an easy answer. Embrace failure. Because it will give you the most valuable feedback in the world. The foundation of the growth mindset is the ability to learn from your failures and become a person who continuously improves.

On Carol Dweck’s website, she says, “Although people may differ in every which way – in their initial talents and aptitudes, interests, or temperaments – everyone can change and grow through application and experience.”

In other words, your mindset is like a muscle: the more you use it to both learn and focus on positive thoughts, the stronger it becomes.

Dream big but start small. Focus on your mindset first and you will open doors to anything and everything you want to accomplish in life….perhaps starting with losing weight, getting fit and being healthy.

SOURCE: Health Habits, Use Your Mindset to Lose Weight, Get Fit and Be Healthy, Retrieved on May 16, 2014, from, http://www.healthhabits.ca/2014/01/31/use-your-mindset-to-lose-weight-get-fit-and-be-healthy/

GET AMERICA FIT FOUNDATION
http://getamericafit.org

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

Monday, June 23, 2014

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

Friday, June 20, 2014

Cage Fighter Hits 335lbs on the Trap Bar


Cage Fighter (52 yr old Runner) hits 335lbs - a 15lb PR on her trap bar block pull deadlift. Beast Mode! Awesome Job!

Eric
Dempsey's Resolution Fitness
www.dempseysresolution.com

Thursday, June 19, 2014

Do you know what happens when you eat more protein?























Do you know what happens when you eat more protein?

Some people say that your kidneys will shut down.

Some people say that your belly will hurt and you'll feel terrible.

Some people say you will even get fat.

Now as with every topic, there is a little bit of truth and a whole lot of misinformation with these statements.

If you have kidney problems already and you don't have the proper macronutrient ratio and calories in your meal plan, then yes these things can happen. But it means that you are doing it wrong.

A normal person who has healthy kidneys and eats a balanced meal plan with protein, fats and carbs will rarely suffer from the above statements. There is a specific reason for each one to happen.

Existing Kidney problems can be made worse by high protein intake but protein consumption rarely causes kidney problems.

High protein intake will tear up your stomach if you don't eat good fats and fibrous carbs with it.

And if your calorie intake is too low or too high, you can get fat.

The reality is that higher (not extreme) protein intake combined with good fats and fibrous carbs in the right ratio, will aid in performance enhancement, lean body mass production and fat loss.

In a nutshell, you will get leaner, stronger and faster, quite quickly.

Recent example: Cagefighter, my loyal, diehard, still running, great client is always battling the nutrition plan as she does too much activity and never eats enough. So her performance goes way up and way down based upon how much running she does compared to how well she is eating.

I always harp on her to eat more of the right stuff and to crank up her protein. Sometimes she listens, sometimes she doesn't and in the Iron garage gym - it's quickly apparent whether she did or not that week.

Yesterday, she came in and hit the bowflex chest press which is always a hard one for her. She usually can only put on a few light resistance rods. But I put on all the rods for max resistance to see what would happen. To my surprise, she knocked out a dozen reps for multiple sets - never done before in over two years. Her pushups (military standard) were remarkably better as well.

I asked her what did she do differently this week? She told me that she had eaten more protein in the form of chicken and fish than she normally does. So, naturally, I told her to keep at it.

Now this is not surprising to me as this has happened repeatedly over the last 8 years in the garage gym and other locations with dozens of clients. Higher protein intake = increased performance and normally improved body composition as well.

So if your performance or fat loss goals are not being met, simply adjust your macronutrient ratio during your non-workout meals to high protein, medium fat and low carb and your pre/post workout meals to high carb, medium protein and low fat. Try it for a couple weeks and see what happens. 9 times out of 10, you will see some rapid, great things happen.

Give it a try and let me know how it works out.

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

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

Wednesday, June 18, 2014

Core and Inner Thigh Blaster For Beach Season

video

Great for your prep for the beach!

With this exercise, you are combining the side plank with leg adduction hitting both the core and inner thigh at the same time. It is harder than it looks. But it is a great exercise. Build up to it if you can't do it right now by doing both exercises separately and then start combining them and add reps.


Assume the side plank on the elbow or hand and slowly lower your bottom leg down keeping your toes pointed up and to the front. Keeping your core tight and hips up and straight, contract your inner thigh muscle (adductors) and bring your foot up to your top foot. Remember to remain tight and straight and don't forget to breathe. 

Give it a try and let me know what you think.

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

Monday, June 16, 2014

Meal Prep is a Critical Task, Make it fun!

Photo: Meal prep is an exciting and fun way of motivating yourself to achieve your goals. Your nutrition is the dominant factor in your success along with your mindset. Here is baked chicken, red potatoes and asparagus covered in extra virgin olive oil.

Meal prep is continual and must be viewed as a positive, healthy task that will lead you to great goal reaching achievements.

Meal prep is an exciting and fun way of motivating yourself to achieve your goals. Your nutrition is the dominant factor in your success along with your mindset.

Here is baked chicken, red potatoes and asparagus covered in extra virgin olive oil.

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


Motivational Tank Tops - You are already fabulous, now for the fit part

Front


Show the world that you have confidence and that you will reach your fitness goals with motivational tank tops!

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

Thursday, June 5, 2014

Kettlebell Basic Warmup For The Wednesday Night Workout

video
video

Light Kettlebell Warmup for the Wednesday night workout.

Barbell complex, kettlebell swings, snatches, clean to press followed by my "walk your way to Abs" program. Abs circuit with a 1 mile ruck march with a 35lb rucksack.

It was one of those "harder than it looks" workouts.

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

Tuesday, June 3, 2014

When you feel like quitting, take 5 more steps



When you feel like quitting, take 5 more steps!

Working out in the heat is tough, do it anyway! 

Tonight's workout was a barbell total body circuit, followed by muay thai heavy bag drills, then a 1 mile walk with a 45lb rucksack finishing with an Abs circuit.

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

Monday, June 2, 2014

Homemade Protein Brownies


Homemade protein brownies

6 scoops BioTrust low carb protein powder

1 cup raw buckwheat

1 cup raw shredded coconut

Raw organic honey and stevia as desired

1 cup filtered water

Mix all ingredients in a bowl until the batter is thick and then spread evenly into a baking sheet.

Bake at 350 degrees for 25 minutes. Remove and let cool.

Enjoy!

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

Sunday, June 1, 2014

Wildlife Chronicles Of Salem, AL: The Baby Ring Neck Snake




So I'm getting some food in my kitchen around midnight and I see this little black thing slithering along the floor. I was like WTF??? 

Upon closer examination, I saw it was a little tiny snake about 3 inches long. It is all black with a yellow band around it's neck. Off to google I went and low and behold I see it's a ring neck snake. So I'm gonna let him go with instructions to eat all the bugs around my house. 

It appears that my house security detail of lizards has been replaced by snakes. 

What is next? Stay tuned to find out!

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