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Thursday, December 31, 2015

Happy New Year! Start off 2016 with Intermittent Fasting!

Happy New Year!

I've slashed the price on my new ebook "Intermittent Fasting Deciphered" for a limited time, so you can grab it for under 5 bucks, and start making big changes in 2016! 

And if you grab it right now, I'm adding in my 10 Minute Home Workout Volume 1 Program as a bonus, for Free! This is a 4 week program that uses body weight exercise and a chair. You can do this anywhere in just 10 minutes per day. 

Using intermittent fasting and my 10 minute home workouts can kick start your new year with some big and rapid changes. 

This is something that you can start immediately while you are at home. 

Grab it now while the sale price is low and start making progress!

Best wishes in the new year!

Eric Dempsey
MS, NASM Weight Loss Specialist

Monday, December 28, 2015

Wildlife Chronicles of Salem: The Crayfish

I've seen a lot of different critters in Alabama. 

Tonight, with the monsoon rains, a crayfish, crawdad or tiny fresh water lobster (call it what you will) decided to come in to the iron garage and jack some steel with me and Abby. 

It was about 2 inches long and quite harmless. Abby thought it was a monster from the Godzilla series. She was not pleased with our guest. 

I let him go to continue his aquatic quest, in the flooded drainage ditch, out by the driveway. 

Good luck weary traveler. 


Thursday, December 24, 2015

If you frequently skip meals, Intermittent Fasting may be for you

Intermittent Fasting Deciphered is now on sale for a limited time.

Learn about the basics of intermittent fasting with my new ebook "Intermittent Fasting Deciphered".

Break through your plateau and start making real progress.

Most people are already skipping meals due to their hectic schedules.

Learn how to do it correctly to maximize fat loss while retaining lean body mass.

I've put the book on sale over the holidays.

Grab your copy now so you can immediately put this effective feeding protocol to use.

Hit the link here: Intermittent Fasting Deciphered

Eric Dempsey
Retired Army Master Sergeant
MS, Specialist in Fitness Nutrition

Tuesday, December 22, 2015

Seniors can benefit from weightlifting

Radio Tuesday! 

Older adults can benefit greatly from exercise and nutrition, regardless of age. It's never too late!

Your unconscious perceptions and beliefs dictate your conscious actions and thoughts. 

Believe in yourself and give yourself permission to be happy and healthy. 

Join us for free Health & Fitness info on the Dempsey's Resolution Fitness Hour on the Ranger Joe's God & Country Show, 1420AM every Tuesday at 2-3pm.

Wednesday, December 16, 2015

Survival Rations: Review of UST Emergency Food Ration Bars

Here is my 2 cents on the UST emergency food ration bars.
They work for my purposes. Find out what works for you.

Eric Dempsey
Master Sergeant, U.S. Army Retired

Check out some great affordable survival gear here.

Tuesday, December 15, 2015

Radio Tuesday! Free Your Mind!

Radio Tuesday! Had a great talk today! 

Topics included goal setting, mindset, psychology, exercise and new programs available. 

You can request topics and ask questions. Comment or message me and I'll address your topics on the show.

Join us for free Health and Fitness info on the Dempsey's Resolution Fitness Hour on the Ranger Joe's God and Country Show, 1420AM every Tuesday at 2-3pm.


Friday, December 11, 2015

3 Exercise Tips to Melt Away Body Fat Faster Than Ever!

3 Exercise Tips to Melt Away Body Fat Faster Than Ever!

One of the biggest challenges most people face when trying to burn serious amounts of ugly fat is seeing results quickly enough to stick with the program.

Most of us know we'll need to make nutrition changes and exercise to see results. We know some work is involved.

But it gets frustrating when you put in the work and don't see the results you expect.

The best way to keep your motivation levels high so that you stick with your exercise program over the long haul is to see some results fast! Forget the slow and steady approach!

Here are three awesome exercise tips that will burn massive amounts of calories and get you lean and shredded!

1. Move Your Body!

Most people start their fat burning journey with the typical "fat burning exercises."

In other words, they start with some type of aerobics, such as the stationary bike or the treadmill.

While it's great that they are doing SOMETHING, these are not the best choices, especially the way most people use them.

Instead of riding the stationary bike like a hamster on a wheel, try incorporating exercises that move your entire body (or multiple exercises that get the job done).

Exercises like:


Bodyweight Squats

Spiderman Push Ups

Mountain Climbers


Pull Ups


Bear Crawls
Sled Pulls

2. Try Shorter Workouts And Do More Of Them

Instead of completing a longer 45 minute to hour long workout (or more), try doing multiple workouts throughout the day that are only 4 to 15 minutes in length.

It may be easier to fit short workouts into your schedule.

You'll also boost your metabolism and burn more calories by working out multiple times per day.

This is true even if your total workout time is the same (ie, three 20 minute workouts versus one 60 minute workout).

3. Improve the Quality of Your Workouts

Try being progressive with your workouts instead of always doing the same thing. If you don't improve, your results won't either.

Here are two quick examples for you, one with typical cardio and one with weights.

If you ride the stationary bike for an hour and go 12.1 miles every time, eventually you'll reach a fat loss plateau and have to do something else. Your body will become very efficient at that workout and your results will diminish.

If you can bench press 100 pounds for 8 reps and never improve on that, you won't get more results, either.

While you can't improve every workout indefinitely, you need to strive to be progressive with your workouts and improve over time.

This doesn't mean you have to go all out every workout and we all have our ups and downs, our good days and bad days. Sometimes it's good to take time off. And sometimes it's good to have an easy workout.

In fact, doing so is part of a good training plan. You'll get re-energized and more motivated for getting back into the really intense workouts.

But you won't see the results you want if you always work well within your current capabilities.

There must be a balance struck. Get comfortable being uncomfortable.

If you like these tips, I have 52 more in my new ebook that is now available.  

Check out 

It is on sale for a ridiculously low introductory price for a limited time. 

Go grab your copy now and implement the 52 hacks so you can easily reach your goals in 2016. 

Eric Dempsey
Retired Army Master Sergeant,
Masters Degree in Exercise Science,
NASM Weight Loss Specialist

Thursday, December 10, 2015

Do Your Interval Training!

Do your interval training! 

"Fitness Hacks to Transform Your Body - 52 Fitness Secrets That You Need to Know" is now available on my site. 

Learning these hacks can help you reach your goals faster. 

My new ebook has 52 fitness hacks that you need to know. 

I've put it on sale at a ridiculously low introductory price for a limited time. 

Get your copy here: 


Kettlebell Overhead Carries for Core Strength

Kettlebell alternating overhead carry with 55lbs and suitcase carry with 35lbs. 

This is a tough drill as the different weights cause an imbalance that your core and stabilizer muscle have to deal with. 

Kettlebell carries are an excellent exercise for stabilization, core strength, grip and forearm strength, for strengthening the shoulders, traps, arms and even cardio. 

There are dozens of varieties and they are great for training alone or with groups. 

It is also a great way to switch things up from regular farmers walks. Incorporate some different varieties of carries to spice things up.

All types of carries are great and should be part of your program. 

Start light and build up the resistance, pace and distance over time. 

And yes it's very functional. Give it a try. 


Wednesday, December 9, 2015

Training for Warriors Level 2 Instructor Certification Completed!

The academic work is paying off!

Training for Warriors Level 2 Instructor Certification completed!

I am grateful that I was able to take this course.

This was another outstanding course that provided immense value.

I highly recommend the TFW level 1 and 2 instructor certifications for anyone working in the fitness industry.

I look forward to helping as many people as I can, to bring out the warrior within.

Eric Dempsey

Monday, December 7, 2015

Simple Metabolism Boosting Secrets For Staying Lean

Simple Metabolism Boosting Secrets For Staying Lean

“How do I increase my metabolism?” is a question that comes from a lot from people looking to lose weight.

They want to know all about metabolism boosters, metabolism secrets and diets that can increase metabolism.

Can you really boost your metabolism? Does your metabolism really decrease as you age?

Is this lower metabolism something you’ll just have to learn to live with, whether it's age related or not?
The bad news is that you metabolism does decrease as you age. The good news is that it’s something you can counteract.

You see, starting around age 25 to 30, most people lose 5 to 10 pounds of lean muscle every decade. And lean muscle is more metabolically active.

So all you need to do to boost your metabolism or keep it from slowing down is to focus on a workout program that preserves the lean muscle you have or adds a few pounds of lean muscle to give your metabolism a boost.

Let’s take a look at the four components of your metabolism.

* Resting Metabolic Rate (RMR)

Your resting metabolic rate makes up most of your daily calorie expenditure and includes everything your body needs to do to survive, such as thinking, repairing tissue and anything else it needs to do.

* Thermogenesis - simply the calorie burning from the act of eating.

Your body burns calories when you chew, swallow and digest the food you eat.

* Genetic Thermogenesis - the calories you burn based on your genetic makeup.

* Physical Activity - these are the calories you burn from physical activity via exercise such as biking, playing tennis, weight training and cardio.

If you want to boost your metabolism you need to focus on these different aspects of metabolism.

Your resting metabolic rate can be increased by adding lean muscle.

Will 5 to 10 pounds of added muscle dramatically increase your resting metabolic rate?

No, but it will increase it and every little bit helps.

In addition, if you add 5 to 10 pounds of muscle, as opposed to losing that much muscle mass each decade, the difference will be quite dramatic over time.

There’s another huge positive metabolism boosting advantage to weight training or high intensity interval training and that’s the post-workout metabolism increase.

After an intense resistance training session (or high intensity interval training session), your metabolism will stay elevated for up to 39 hours AFTER the workout!

There is a lot of debate on just how big the metabolic boost is when it comes to post-exercise calorie burning but most studies agree that it happens and it's important.

With an intense resistance training session you also burn calories during the workout.

Another way to boost your metabolism is by increasing your protein intake.

Your body requires more energy (i.e. calories) to process protein than it does carbohydrates.

Your lifestyle will determine how much exercise you need for the metabolism boost you need to start burning fat.

If you sit at a computer all day you’re going to need more exercise than someone who does construction work all day.

That’s just the way it is.

Here’s a sample metabolism boosting exercise program.

Monday - High Intensity Interval Training

Tuesday - Weight Training Session

Wednesday - Active recovery cardio training
Thursday - Weight Training Session

Friday - High Intensity Interval Training

Saturday - Weight Training Session

Sunday - Rest
Active recovery cardio is low intensity longer duration cardio that you see most people do in the gym.

You can also do something simple like taking a long walk outside. This type of session should last 45 - 60 minutes.

Put all these pieces together into a cohesive plan and you’ll attack a slowing metabolism from all different angles.

You’ll not only prevent your metabolism from decreasing as you get older but you’ll increase it, leading to greater fat loss, more muscle and a healthier, sexier, more energetic you.

If you liked these tips then please subscribe and share. 

I also have a special offer for my readers. 

For a limited time, I'm going to let you get my new ebook: "Fitness Hacks to Transform Your Body - 52 Fitness Secrets that you need to know", for a ridiculously low introductory rate. 

These are great secret tips and hacks that will set you on your way to a leaner and healthier 2016. 

Grab Your copy today before the price goes up. 

Get yours here:

Train hard and eat right!

Eric Dempsey
Retired Army Master Sergeant,
Masters Degree in Exercise Science,
NASM Weight Loss Specialist 

Underground Strength Coach Certified

Underground Strength Coach Level 1 Certification complete!

I have been implementing and following Zach Even-Esh and his Underground Strength Training methods for a decade now.

Finally, I was able to complete his course. Now, it is time to implement what I have learned to help even more people.

The quest for knowledge and wisdom continues. 

As an eternal, white belt student, I seek to be better than I was yesterday. I compete with myself. 

Never stop learning. Always step forward. The mission continues.

Eric Dempsey

Wednesday, December 2, 2015

Going Full Boar on the Bench Press

I got myself an early Xmas present. A full boar #slingshot arrived today. 

Normally, Wednesday is my shoulders / kettlebell day. With a full boar in the door, it became instant bench day. 

This week, the old broken shoulders have been hurting. The warm weather turned rainy, damp and cold. Arthritis joint pain activated.

I didn't have any big expectations other than seeing how the full boar worked. 

So it went like this:
135x20, 225x5, 255x3, 275x3, 285x3, 300x3, 225x12. 

I was very happy with this as my shoulders are really not hurting any more than they were. 

Without the slingshot, any benching would be super painful and damaging and wouldn't happen. 

The full boar slingshot delivered as expected. 

Find the tools that you need to train around your limitations. -and never give up.