Monday, March 31, 2014
Stay Active- Quick video about making it happen in the home or office.
Sunday, March 30, 2014
Ankle Mobility And Movement - It's Important stuff.
Ankle mobility is a crucial for success in movement for athletics and daily life. There are numerous factors that influence ankle mobility. Injuries are one of the top factors. Ankle sprains are the most common injury in sporting events. Due in part to the large number of ankle sprain injuries, ankle mobility has become a very important topic in the medical, athletic and fitness fields (Zouita, A., Majdoub, O., Ferchichi, H., Grandy, K., Dziri, C., Ben Salah, F., 2013).
I have had flat feet all of my life. I have suffered from strained leg muscles, plantar fasciitis and sprained ankles as well as numerous other injuries. Ankle mobility has been a limiting factor that I have had to battle constantly. Good shoes, arch supports, flexibility training and strength training has been the recipe that fixed my foot issues. Flexibility is my current limitation with ankle mobility and I have to address that daily. Form, technique and posture are also important when talking about ankle mobility, especially in regards to fitness and sports.
Without proper ankle mobility, stability and range of motion, a person’s ability to execute common and complex movements or exercises becomes very limited and opens the door to many possible injuries. Ankle mobility issues stem from several sources including previous ankle injuries, flexibility issues, muscular imbalances, postural deficiencies and genetic defects (Sharma, N., Sharma, A., Sandhu, J., 2011).
Poor ankle mobility can have an impact on the entire body as well. The entire kinetic chain can be influenced by limitations of the ankle. Overuse and compensation injuries as well as postural and muscular imbalance issues can all be affected by a lack of mobility in the ankle. The knee is especially vulnerable to impairment and injury as a result of ankle mobility issues (Ota, S., Ueda, M., Aimoto, K., Suzuki, Y., Sigward, S., 2013).
Assessments, flexibility training, proprioceptive training and resistance training are some of the methods that have been shown to be effective in preventing injuries and improving ankle mobility, range of motion and stability. Many people neglect ankle mobility training and develop issues as a result. By including ankle mobility training in a person’s fitness training program, injuries can be avoided and performance in both athletics and daily life activities can be improved. This would also reduce pain and discomfort and increase a person’s quality of life. Ankle mobility is a critical factor in human movement and should not be neglected (Zouita, A., Majdoub, O., Ferchichi, H., Grandy, K., Dziri, C., Ben Salah, F., 2013).
References:
Sharma, N., Sharma, A., Sandhu, J. (2011). Functional Performance Testing in Athletes with Functional Ankle Instability. Asian Journal of Sports Medicine, Vol 2, No 4.
Young, R., Nix, S., Wholohan, A., Bradhurst, R., Reed, L. (2013). Interventions for increasing ankle joint dorsiflexion: a systematic review and meta-analysis. Journal of Foot & Ankle Research.
Zouita, A., Majdoub, O., Ferchichi, H., Grandy, K., Dziri, C., Ben Salah, F. (2013). The effect of 8-weeks proprioceptive exercise program in postural sway and isokinetic strength of ankle sprains of Tunisian athletes. Annals of Physical and Rehabilitation Medicine, 56, 634–643.
Ota, S., Ueda, M., Aimoto, K., Suzuki, Y., Sigward, S. (2013). Acute influence of restricted ankle dorsiflexion angle on knee joint mechanics during gait.
Without proper ankle mobility, stability and range of motion, a person’s ability to execute common and complex movements or exercises becomes very limited and opens the door to many possible injuries. Ankle mobility issues stem from several sources including previous ankle injuries, flexibility issues, muscular imbalances, postural deficiencies and genetic defects (Sharma, N., Sharma, A., Sandhu, J., 2011).
Poor ankle mobility can have an impact on the entire body as well. The entire kinetic chain can be influenced by limitations of the ankle. Overuse and compensation injuries as well as postural and muscular imbalance issues can all be affected by a lack of mobility in the ankle. The knee is especially vulnerable to impairment and injury as a result of ankle mobility issues (Ota, S., Ueda, M., Aimoto, K., Suzuki, Y., Sigward, S., 2013).
Assessments, flexibility training, proprioceptive training and resistance training are some of the methods that have been shown to be effective in preventing injuries and improving ankle mobility, range of motion and stability. Many people neglect ankle mobility training and develop issues as a result. By including ankle mobility training in a person’s fitness training program, injuries can be avoided and performance in both athletics and daily life activities can be improved. This would also reduce pain and discomfort and increase a person’s quality of life. Ankle mobility is a critical factor in human movement and should not be neglected (Zouita, A., Majdoub, O., Ferchichi, H., Grandy, K., Dziri, C., Ben Salah, F., 2013).
References:
Sharma, N., Sharma, A., Sandhu, J. (2011). Functional Performance Testing in Athletes with Functional Ankle Instability. Asian Journal of Sports Medicine, Vol 2, No 4.
Young, R., Nix, S., Wholohan, A., Bradhurst, R., Reed, L. (2013). Interventions for increasing ankle joint dorsiflexion: a systematic review and meta-analysis. Journal of Foot & Ankle Research.
Zouita, A., Majdoub, O., Ferchichi, H., Grandy, K., Dziri, C., Ben Salah, F. (2013). The effect of 8-weeks proprioceptive exercise program in postural sway and isokinetic strength of ankle sprains of Tunisian athletes. Annals of Physical and Rehabilitation Medicine, 56, 634–643.
Ota, S., Ueda, M., Aimoto, K., Suzuki, Y., Sigward, S. (2013). Acute influence of restricted ankle dorsiflexion angle on knee joint mechanics during gait.
Saturday, March 29, 2014
“BIG FAT FOOD LIES: 7 Nutrition Lies That Are Keeping You Sick, Fat, and Frustrated”.
This is an awesome 37-page report that blows the lid on 7 fundamentally misleading nutrition lies,
which include:
1. Eating fat makes you fat
2. You need LOTS of protein (to build muscle)
3. Organic is healthier
4. Vegans and vegetarians can’t get enough protein
5. All food sources of omega-3s are created equal
6. Heart disease is caused by a high fat diet and cholesterol
7. Soy is a good health food
1. Eating fat makes you fat
2. You need LOTS of protein (to build muscle)
3. Organic is healthier
4. Vegans and vegetarians can’t get enough protein
5. All food sources of omega-3s are created equal
6. Heart disease is caused by a high fat diet and cholesterol
7. Soy is a good health food
Yours FREE as a gift from me to you. Grab it here.
Friday, March 28, 2014
Ladies, Are you or is someone that you know struggling with PCOS?
Ladies: Are you or is someone that you know struggling with PCOS?
PCOS causes symptoms such as weight gain, infertility, poor skin, and excess hair growth, just to name a few. Figuring out how to overcome PCOS is not only difficult but next to impossible without expert help.
The Natural PCOS Diet offers real solutions to help you naturally balance your hormones, increase your chances of conceiving, curb your cravings, achieve clearer skin, reduce excess hair growth, and help you lose weight and feel good!
The Natural PCOS Diet is designed to balance your hormones with healthy foods and targeted nutrients to help you experience optimal hormone health once more.
The Natural PCOS Diet is a must read for teenage girl or woman suffering from PCOS.
If you want to learn more about treating PCOS with diet and supplements, then read more at The Natural PCOS Diet official site.
Eric Dempsey
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey’s Resolution Fitness
Wednesday, March 26, 2014
101 Tips that burn belly fat daily
Get your Free Fat Loss Factor 101 tips that burn belly fat daily Ebook.
Eric Dempsey
NASM Certified Personal Trainer and Weight Loss Specialist
Monday, March 24, 2014
Prograde Sale 25% Off All Capsule Products
Right now, only when you use CAPS25 at checkout, can you take an ADDITIONAL 25% off 1, 3, or even 6 bottles of your favorite Capsule Products.
That means huge savings on two best-sellers, Prograde Metabo223X and Ultra-Pure Prograde EFA Icon.
Jump on this great deal now and stock up on your favorite prograde capsule products.
Eric Dempsey
NASM Certified Personal Trainer and Weight Loss Specialist
Dempsey's Resolution Fitness
Sunday, March 23, 2014
Does Form & Technique Matter In Fitness Training And Exercise?
Form and technique does matter in fitness training and exercise!
Think about health, safety, efficiency, effectiveness, results and potential.
Eric Dempsey
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey's Resolution Fitness
Thursday, March 20, 2014
Cage Fighter Hits 310lbs on the Trap Bar Deadlift Block Pull!
Cage Fighter (52yr old, female marathon runner), hits a 15lb PR with a 310lb trap bar deadlift block pull.
She joins the 300 lb trap bar deadlift block pull club as #2. Awesome work!
Hey Biotrust nutrition is having a 30% off sale - Jump on this now!
Hey Biotrust is having a 30% scratch & dent sale on all of their products - limited time offer!
I'm jumping on this one because that is an awesome deal.
You just put dent30 in as the coupon code. Grab it while it lasts.
http://dempseysresolution.biotrust.com/shop.asp
http://dempseysresolution.biotrust.com/shop.asp
This stuff is awesome and they don't have many sales so I recommend trying some of their stuff.
They are one of a very short list of supplement brands that I use and recommend.
Check out Biotrust and get in on their 30% off SALE while it lasts.
Eric Dempsey
NASM Certified Personal Trainer & Weight Loss Specialist
Friday, March 14, 2014
Heart Damage Resulting From Long Bouts Of Aerobic Training
Long bouts of aerobic training pose numerous health hazards to certain individuals. Some people are not affected by long aerobic sessions while others suffer all types of issues. Health hazards can range from simple strained muscles and soreness all the way to sudden cardiac death. The risk of heart damage possibly resulting in sudden cardiac death is the single most serious problem associated with performing too much aerobic training in a single bout. And while everyone may not die from long bouts of aerobic activity, there is sufficient data available to show that the possibility of heart damage to some degree is likely (Leers, M., Schepers, R., Baumgartena, R., 2006).
There are numerous studies which look at the increase in the risk and occurrence of heart and muscle damage associated with long bouts of aerobic activity. Most of these studies were centered on long distance endurance events such as marathon running. While there are many conflicting results from these studies, there is growing evidence that muscle and heart damage occurs more frequently than previously thought (Javier, V., Suárez, C., Fernández, V., Campo, D., Valdivielso, F., Ravé, J., Santos-GarcÃa, D., 2011).
Many studies show that clinical markers of heart health indicate that heart damage in addition to skeletal muscle damage occurs as a result of long aerobic sessions (Leers, M., Schepers, R., Baumgartena, R., 2006).
Hypertrophic cardiomyopathy appears to be the leading cause of death in both athletes and long distance runners. And while the number of total deaths is low, they are steadily rising as participation numbers in endurance events continue to climb. While the majority of people who participate in long bouts of aerobic training are statistically safe, the threat is very real and warrants medical clearance and follow up checks (Kim, J., Malhotra, R., Chiampas, G., D'Hemecourt, P., Troyanos, C., Cianca, J., Smith, R., Wang, T., Roberts, W., Thompson, P., M.D., Baggish, A., 2012).
Damaging the heart muscle with the possibility of death, is the single most serious problem associated with too much aerobic training in a single bout. Sudden cardiac death is becoming more prevalent, especially amongst athletes, as most sports require a high level of aerobic activity with varying intensities. It may have always been present but there is an increased awareness of sudden cardiac death now due to the obvious nature of injuries and deaths that occur in public forums with spectators and media coverage.
Damaging the heart muscle with the possibility of death, is the single most serious problem associated with too much aerobic training in a single bout. Sudden cardiac death is becoming more prevalent, especially amongst athletes, as most sports require a high level of aerobic activity with varying intensities. It may have always been present but there is an increased awareness of sudden cardiac death now due to the obvious nature of injuries and deaths that occur in public forums with spectators and media coverage.
Cardiac screening is becoming more common due to the realized risks involved with long or intense bouts of aerobic activity. It is now recommended that everyone receive a cardiac screening prior to engaging in sports or other demanding aerobic training (Harmon, K., Asif, I., Klossner, D., Drezner, J., 2011).
References:
Javier, V., Suárez, C., Fernández, V., Campo, D., Valdivielso, F., Ravé, J., Santos-GarcÃa, D. (2011). Analysis of selected physiological performance determinants and muscle damage in a 24-hour ultra-endurance relay race. International SportMed Journal, Vol.12 No.4, pp. 179-186.
Leers, M., Schepers, R., Baumgartena, R. (2006). Effects of a long-distance run on cardiac markers in healthy athletes. Clinical Chemistry & Laboratory Medicine, 44(8):999–1003.
Harmon, K., Asif, I., Klossner, D., Drezner, J. (2011). Incidence of Sudden Cardiac Death in National Collegiate Athletic Association Athletes. American Heart Association, Circulation. 123:1594-1600.
Kim, J., Malhotra, R., Chiampas, G., D'Hemecourt, P., Troyanos, C., Cianca, J., Smith, R., Wang, T., Roberts, W., Thompson, P., M.D., Baggish, A. (2012). Cardiac Arrest during Long-Distance Running Races. New England Journal of Medicine, 366:130-140.
References:
Javier, V., Suárez, C., Fernández, V., Campo, D., Valdivielso, F., Ravé, J., Santos-GarcÃa, D. (2011). Analysis of selected physiological performance determinants and muscle damage in a 24-hour ultra-endurance relay race. International SportMed Journal, Vol.12 No.4, pp. 179-186.
Leers, M., Schepers, R., Baumgartena, R. (2006). Effects of a long-distance run on cardiac markers in healthy athletes. Clinical Chemistry & Laboratory Medicine, 44(8):999–1003.
Harmon, K., Asif, I., Klossner, D., Drezner, J. (2011). Incidence of Sudden Cardiac Death in National Collegiate Athletic Association Athletes. American Heart Association, Circulation. 123:1594-1600.
Kim, J., Malhotra, R., Chiampas, G., D'Hemecourt, P., Troyanos, C., Cianca, J., Smith, R., Wang, T., Roberts, W., Thompson, P., M.D., Baggish, A. (2012). Cardiac Arrest during Long-Distance Running Races. New England Journal of Medicine, 366:130-140.
Eric Dempsey
NASM Certified Personal Trainer & Weight Loss Specialist
Monday, March 10, 2014
Vegan, Paleo, Juicing - Which diet is best?
Vegan, Paleo, Juicing - Which diet is best?
So let's talk about the popular fad diets that are out there for a minute. There are too many to mention but 3 big ones are vegan or vegetarian, paleo and juicing. Which one is best?
They all claim to be the best. I won't argue the pros and cons of each. I have my opinions on each and personal experiences with my own trials of each and from seeing various clients try each one out.
Here is the bottom line - I don't approve of the term diet. You have to follow a feeding protocol that you actually like and will follow consistently - long term. That is different for each person.
In the end, you must eat the right amount (calories) of the right stuff (macronutrient ratio) at the right time (meal timing) to receive optimal results for your given goal. You can do that while following any feeding protocol regardless of what title or name it has.
My nutrition program that I teach can fit any titled feeding protocol. I have had numerous clients who were vegan, paleo, juicers, raw, vegetarian - you name it. I taught them all how to manipulate the variables to receive optimal benefits and results. The question is always - are you going to actually do what is required to achieve your goals - most people don't.
So the answer is- there is no best diet. The best diet is the one you follow consistently and get results from in the long term. As long as you are getting in the right amount of calories with the proper macronutrient ratio and you are getting in the optimal water, vitamins and minerals and you are getting results long term, it doesn't matter what you call it, what style or name it has. If it works for you then roll with it. Your mission is to figure that out and to do it. If you need help, I'm here for you. Good luck.
Eric Dempsey
NASM Certified Personal Trainer & Weight Loss Specialist
The Dessert That Burns FAT?
My friends over at Prograde have done it again.
They have made is simple to lose fat – while enjoying some really great tasting desserts.
In fact, there are 51 Protein-Packed Desserts that you can enjoy.
The best part: it’s all for FREE (yes, even guilt-free!)
Click Here To Download Your 51 Great Tasting Recipes (FREE)
Eric Dempsey
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey's Resolution Fitness
Mow The Lawn For Free Group Strength & Conditioning Classes
My Lawn Mower Team- Carla and George, are moving back to New Jersey so I need a new lawn mower person to fill the gap for this spring and summer.
The deal is: You mow my lawn and I give you free group fitness classes and nutrition coaching valued at $120 a month. Normally, the lawn only requires mowing 2-3 times a month. You do have to provide your own equipment.
So for 2-3 hours of lawn mowing a month, you save $120 a month while receiving high intensity strength & conditioning training with nutrition coaching from an experienced personal trainer with 33 years experience to get you in the best shape of your life.
You have 11 class times per week that you can workout.
Class times are 12-1pm Mon-Sat, 7-8pm Mon-Thu and Friday at 5-6pm.
If you are interested, contact me at eric@dempseysresolution.com or 706-573-4236. You can come try a free workout.
Eric Dempsey
NASM Certified Personal Trainer & Weight Loss Specialist
Dempsey's Resolution Fitness
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