Eric Dempsey Master Sergeant, U.S. Army Retired Ranger qualified, Infantry Afghanistan & Iraq veteran with the 101st Airborne Division NASM Certified Personal Trainer and Weight Loss Specialist Masters Degree in Exercise Science Dempseys Resolution Fitness www.dempseysresolution.com
Everyone faces their own struggles in life. Whether it be a medical condition or a weightloss issue, people need the inspiration and support of others to continue the fight.
This shirt is to inspire you to start on the journey.
To keep fighting and never quit until you reach your goal. And hopefully it will inspire others as well.
The only one you are competing against is you. Start changing your life now.
Eric Dempsey Master Sergeant, U.S. Army Retired Ranger qualified, Infantry Afghanistan & Iraq veteran with the 101st Airborne Division NASM Certified Personal Trainer and Weight Loss Specialist Masters Degree in Exercise Science Dempseys Resolution Fitness
For decades, fat has been given a bad name. We were told that eating fat is unhealthy and contributes to disease and obesity.
While there may be some truth to the statement in very limited context, it is basically a lie designed to make money.
Good fats are essential for optimal health and fat loss!
There is a definite grouping of "good fats" and "bad fats" that you need to be aware of.
As a result of the industry marketing scheme, we were let to believe that trans fat and saturated fat are the enemies of health and weight loss.
Good fats such as monounsaturated (MUFA) and polyunsaturated fats (PUFA) are said to be the good guys. While this is true, the result of this misleading marketing trend by the industries, society and the government has led to a specific condition in the standard American diet.
This condition is caused by an unbalanced amount of omega 3 and omega 6 fatty acids. In the western diets, omega 6 fatty acids have become prevalent in the ratio of omega 6 to omega 3 fatty acid intake. This leads to inflammation and other conditions which actually put you at more risk than saturated and trans fat intake.
The bottom line is that most people eat too much Omega 6/PUFA and not enough Omega 3/MUFA.
This can be fixed by simply adjusting your fat intake to maximize omega 3 / MUFA intake and by limiting your omega 6 / PUFA intake. You want to have a Omega 3 to Omega 6 ratio of approximately 3 to 1 depending on who you talk to. The western or American diet can be so out of alignment as to have up to 16 to 1 Omega 6 to Omega 3 ratio.
Also the long told myth about saturated fat intake is unfounded. Especially in the form of medium chain triglycerides (MCT) found in such foods as coconuts.
Most fat sources have all three forms of fat (saturated, MUFA and PUFA) but each source usually has a predominant amount of one form over the other two.
Some common sources of Omega 3 fatty acids / MUFA are:
Some common sources of Omega 6 fatty acids/PUFA are:
Walnuts
Sunflower seeds
Pine nuts
Pecans
Brazil nuts
Almonds
Avocado
Pistachios
Olive oil
The bottom line is that your fat intake is essential for health and body composition change. You should eat a variety of good fats from saturated, MUFA and PUFA sources. Try to eat more MUFA than PUFA. Avoid transfat and hydrogenated oils. Avoid vegetable oils and canola oil.And remember we are not talking about just cooking with oils but actually eating these foods.
These two are the ones that I recommend, use and sell.
Train Hard and Eat Right!
Eric Dempsey Master Sergeant, U.S. Army Retired Ranger qualified, Infantry Afghanistan & Iraq veteran with the 101st Airborne Division NASM Certified Personal Trainer and Weight Loss Specialist Masters Degree in Exercise Science Dempseys Resolution Fitness
It works! I always have to be patient when using ferro rods and strikers as it takes me several tries to get it right. I always get the fire but I'm not a one strike, instant fire guy. Usually takes me about 10 strikes to get it right. But the firekable ferro rod and striker does work.
I'm a big fan of all things paracord after 20 years in the Army.
Eric Dempsey
Master Sergeant, U.S. Army Retired
Ranger qualified, Infantry
Afghanistan & Iraq veteran with the 101st Airborne Division
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
I received my latest box of BioTrust Protein Cookies in frosted oatmeal raisin flavor and they are a hit with me and the kids.
If you are looking for a healthy snack and want to enjoy cookies, these are it.
Getting enough protein each day is critical to maintaining a healthy and fit body. You see, protein increases your calorie-burning metabolism and it also helps to build (and repair) an attractive, lean body.
However, if you’re active, or if you’re trying to lose weight, and you’re not achieving the kind of results you want, you most likely aren’t getting enough protein in your diet each day. And perhaps worst of all, a protein deficiency will destroy your results and leave your body deprived and constantly craving more food. Maybe you can relate…
That said, finding a truly healthy and convenient protein source is downright difficult in today’s fast-paced world. After all, most protein bars and ready-to-drink protein shakes are stuffed with denatured proteins, unhealthy preservatives, trans fats, artificial flavors, colors and sweeteners that can expand your waistline and eat away at your health—the exact opposite of what you want.
Furthermore, traditional protein options can lack the taste needed to keep you coming back for more (ugh, not another hard-boiled egg or dry chicken breast!). And it can be a downright struggle to get your family to eat these foods all the time.
But here’s the good news…
At BioTrust, they called upon Mother Nature (and their own Moms) to help them create a finger-licking good solution to this “low protein” problem: BioTrust Protein Cookies
Here is a snapshot of the nutrition data:
12 Grams of Time-Released Protein Per Cookie Proteins are Certified Hormone & Antibiotic Free Made with Natural Ingredients No Artificial Sweeteners or Colors Free from Gluten, Soy Protein, Trans Fat, non-GMO 6g of Fiber Per Cookie
Each cookie contains 12 grams of our famous equal-part blend of the highest quality fast and slow acting protein, including Micellar Casein, the king of all protein sources. Yep, that’s the same time-released blend utilized in the award-winning BioTrust Low Carb™ Protein Shakes. By the way, 12 grams of protein per cookie is more than you will find even in a double extra large hard-boiled egg or even a tall glass of milk.
Furthermore, the protein in BioTrust Protein Cookies is sourced from cows not treated with the synthetic growth hormones rBGH and rBST. Like you, they want to avoid putting unnatural hormones into their bodies whenever possible.
That’s why they are proud that their cookies are certified hormone and antibiotic free! You won’t find this healthy option in brand-name protein bars, protein snacks or even most food-based protein sources because of the high cost.
But they didn’t stop there… BioTrust Protein Cookies Are Made With Natural Ingredients And Contain 6 Grams of Fiber Per Cookie!
That means you won’t find any trans fats, artificial colors, flavors, or sweeteners in these scrumptious cookies… ever. Instead, their cookies are sweetened naturally with stevia extract and a naturally sweet form of fiber call inulin—providing 6 whopping grams of fiber per cookie.
What’s more: all of their cookies are non-GMO sourced and contain ZERO wheat, soy protein, trans fats or gluten. That’s right, a delicious and healthy gluten-free cookie!
But what’s truly amazing is even though BioTrust Protein Cookies™ are extremely nutritious… They Taste So Delicious You’ll Look Forward To Them Just Like Mom’s Oven-Fresh Cookies!
So if you like cookies, then you should give these a try. I like them and so do my kids. The BioTrust Protein Cookies come in two flavors: chewy chocolate chip and frosted oatmeal raisin (my favorite).
Right now, I have a limited time, 20% off coupon code, for you to save 20% off of any order for BioTrust Protein Cookies. Just use coupon code ENJOY20 at checkout. But, you need to act now as this coupon will expire in a few days.
If you like cookies, then you should give these a try. I like them and so do my kids. The BioTrust Protein Cookies come in two flavors: chewy chocolate chip and frosted oatmeal raisin (my favorite).
Master Sergeant, US Army Retired, Masters Degree in Exercise Science, NASM Certified Personal Trainer and Weight Loss Specialist Dempseys Resolution Fitness
Meal prep is a critical component of your nutrition plan. If you aren't prepping meals in advance, you are missing out on the opportunity to make great progress fast.
You need to develop a simple and effective system for meal prep that includes creating your weekly meal list, meal plan, grocery list and prep strategy. Your system has to be tailored to your needs and it has to be simple and effective, - something that you can realistically and easily accomplish.
The basic meal prep system looks like this:
1. make your food list of protein, fat and carbs with all foods in each category that You LIKE.
2. Make your meal list based upon your food list. Pick a protein, fat and carb and make it a meal. Example - chicken, almonds and broccoli = meal 1. Make however many meals that you need for however many days that you are prepping for. Example: I'm eating 6 meals a day and I am prepping for the next 5 days. 6 meals x 5 days = 30 meals.
3. Make your grocery list off of what is required by your meal plan that you just created. Example using the chicken, almonds and broccoli meal - for my grocery list, I need to get 1 bag of chicken breasts, 2 heads or stalks of broccoli and 1 bag of raw almonds. Go through your meal plan and list all required items on your grocery list.
4. Go to your favorite grocery store (Kroger, Publix, Earth Fare or Fresh Market recommended) and buy your groceries. Come home and put everything away.
5. Start prepping meals in sequence by cooking and cutting up items for each meal. Cooking in bulk is recommended. Example of how I do it: in the oven I use baking sheets with tin foil and disposable baking tins to bulk bake my steak, fish, chicken and pork and some vegetables like baby red and sweet potatoes.
Meanwhile, I will have the crockpot going slow cooking stuff like brown rice.
While all that is going on I will be cooking more stuff on my george foreman grill and in the skillet on the stove top.
6. Put meals in containers such as Tupperware and make them in accordance with your macronutrient ratio and calorie requirements. If you are not sure about what your calorie requirements and macronutrient ratio are, use this handy guide.
Once you have all of the meals created, put containers in your fridge. Some people even label each meal with the day, meal number and date created. Do what your OCD level dictates.
7. Then you simply have to schedule your meals and workouts for the upcoming week. Follow through by eating your meals and attending all of your workouts. By following this simple, structured program will increase your chances of reaching your fitness and nutrition goals and ultimately your bigger body composition and/or performance goals immensely. Tailor this program to meet your individual needs. Success and progress won't be far behind.
Good luck, stay focused, be committed, go the distance, have patience, do the required work and planning, be safe and most of all-HAVE FUN!
Nutrition is not an evil thing that is an additional burden. If you make it that way, success will usually elude you. Change your behaviors, modify your lifestyle and make health, nutrition and fitness a scheduled part of your daily routine.
Best of luck! Contact me if you have questions or need help.
Eric Dempsey
Master Sergeant, U.S. Army Retired
Ranger qualified, Infantry
Afghanistan & Iraq veteran with the 101st Airborne Division
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness www.dempseysresolution.com
Limited
time offer - hurry, these things are awesome!
The Frosted Oatmeal Raisin is my favorite. It's hard for me not to eat the whole box in one sitting. I just ordered some more at this great price. I'll try to make them last with this deal but I doubt they will. And I'm sure my kids will finish off any that I leave unguarded. But I won't mind because these cookies are full of protein, fiber and good ingredients.
If you haven't tried them yet, I recommend getting BioTrust protein cookies while they are on sale to see if you like them. On sale or not, I get them because I like them and they are a great protein choice that keeps me away from the crap food out there. Give them a try and let me know what you think.
Eric Dempsey
Master Sergeant, U.S. Army Retired
Ranger qualified, Infantry
Afghanistan & Iraq veteran with the 101st Airborne Division
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness www.dempseysresolution.com
Eric Dempsey Master Sergeant, U.S. Army Retired Ranger qualified, Infantry Afghanistan & Iraq veteran with the 101st Airborne Division NASM Certified Personal Trainer and Weight Loss Specialist Masters Degree in Exercise Science Dempseys Resolution Fitness www.dempseysresolution.com
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